11/12/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds: 10 jumping squats 10 banded pass throughs 10 burpees 10 meter walking lunge 20 second hollow hold on hands Metcon (Time) 5-10-15-20-25-30 Wall Balls Toes to bar 10 meter dragon crawl between wall balls and toes to bars 10 meter bear […]

11/11/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Skill 10 mins skill of choice practice Metcon In honor of Veterans Day “With heavy hearts we dedicate this workout to Army Sgt […]

11/10/2016

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD then: Group barbell warm-up jump shrugs high pulls muscle snatch overhead squat drop snatch sotts press hops forward/backward good mornings kang squat tall snatch Weightlifting Rest as needed between lifts A: Snatch (5X1 at 75-80%) B: Clean and Jerk (5X1 […]

11/09/2016

Salt Lake City CrossFit – WOD Warm-up 200m run + mobility Group warm-up starts 5 mins after the hour! “Burpee ball pass” Form a circle with 2′ between each person. Using a 14# ball, pass the ball then complete one burpee AS SOON as you’ve tossed it to the person next to you. Keep the […]

11/08/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 lateral jumps 10 (each leg) single leg lateral jumps 10 broad jumps 10 yoga push-ups :30 HS hold facing wall (chin to toes and hollow position!) + 7-10 mins kipping pull-up skill work! *if kipping is easy for you work on your butterfly […]

11/07/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group wam-up starts 5 mins after the hour! Weightlifting rest as needed between sets Overhead Squat (4X3 at 75% ) Metcon Metcon (Time) 5 rounds: 5 man makers (choose weight) 20 alternating jumping lunges 200m run rest 1:00 Cooldown 400m jog […]

11/05/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds: 10 jumping squats 10 strict knees to elbows 10 inchworm pushups 20 second single leg plank (each leg) Metcon (Time) 4 rounds: 200 meter run 20 single leg burpees (alternating legs) 20 meter burpee broad jump 20 burpee pullups

11/04/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Weightlifting Rest as needed between sets A : Split Jerk (Build to a max 3-3-2-1-1-1) B: Bent over DB torso row (3X8-10/arm ) Metcon Metcon (Time) 3 rounds: 9-6-3 hang power […]

11/03/2016

Salt Lake City CrossFit – WOD Warm-up 100 single unders 10 PVC pass thrus 10 halos 10 good mornings 10 kang squats 20 slow walking lunges, deep stretch 10 knees to elbow w/ a barbell: 5 press 5 front squat 5 thruster Weightlifting Rest as needed between sets Thruster (AHAP, work to a heavy single […]

11/02/2016

Salt Lake City CrossFit – WOD Warm-up Warm-up 200m run 250m row 20 cal AD From last platform to garage down and back for each movement: lateral plank walk high skips crab walk high knees bear crawl butt kicks Metcon Metcon (Time) 21-15-9 KBS 53/35 weighted sit-ups rest 1 15-12-9 box jumps 30/24 assault bike […]

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