09/12/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds 10 jumping squats 20 meter walking lunge 10 leg swings (each leg) 30 second plank Metcon (Time) 6 rounds 100 meter sprint 30 meter broad jump 20 jumping lunges 10 calories airdyne rest 90 seconds between rounds

09/11/2015

Salt Lake City CrossFit – WOD Warm-up 200m run Starting at garage and ending at cage down and back for each movement: butt kicks alt high kicks high knees burpee broad jump lateral plank walk inch worms w/1 push up then: 10 banded good mornings 10 ghd ext 10 ghd glute ham raise Metcon ******If […]

09/10/2015

Salt Lake City CrossFit – WOD Warm-up 400m farmers carry 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 2:00 between sets Squat Clean complex: 2 hip+2 hang+1 floor (8X1 work to a heavy single of the complex) Metcon […]

09/09/2015

Salt Lake City CrossFit – WOD Warm-up 25 BURPEES … Really?! More burpees? #burpeerevenge Check into Facebook! Group warm-up starts 5 mins after the hour! Skill Facing the wall: 10 shoulder shrugs 10 shoulder taps 10 hip taps 2Xmax effort tight handstand holds against wall (FOR QUALITY!) + 10 mins rope climb review and practice […]

09/08/2015

Salt Lake City CrossFit – WOD Warm-up 500m row + 10 burpees 3 rounds of :20 each movement: jumping jacks burpees walking lunges handstand hold + 1:00 couch stretch each leg 10 burpees Check in on FB Weightlifting Alternate and rest :60 between A1 and A2 A1: Shoulder Press (As heavy as possible 8-6-5-5-5) A2: […]

09/07/2015

Salt Lake City CrossFit – WOD East/West combined WOD and BBQ today! Noon class at Downtown location only. Don’t forget to check in on Facebook! #burpeerevenge #burpeesforjustin Warm-up 2 rounds: 5 inch worms w/1 push up 10 PVC pass thrus 10 jumping squats 25 BURPEES! (BRO?! You mad yet?) #burpeerevenge #stirringthepot Weightlifting Rest 2 mins […]

09/05/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds: 5 inchworm pushup 10 reverse burpees 10 meter broad jump 10 meter walking lunge 40 seconds at bottom of squat Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP: 5 toes to bar 10 jumping lunges rest 2 minutes, then 5 minute […]

09/04/2015

Salt Lake City CrossFit – WOD Don’t forget to check in on Facebook! Warm-up 400m run Starting at garage and ending at cage down and back for each movement: butt kicks alt high kicks high knees burpee broad jump lateral plank walk inch worms w/1 push up then: 10 banded good mornings 10 ghd ext […]

09/03/2015

Salt Lake City CrossFit – WOD Warm-up 400m run check in at SLC CrossFit on Facebook 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 2 minutes between sets Squat snatch complex: 2 power position SN + 2 hang […]

09/02/2015

Salt Lake City CrossFit – WOD Warm-up 500m row stretching/mobility group warm-up starts 5 mins after the hour Skill 10 mins to complete: 5 cartwheels right 5 cartwheels left 5 handstand forward rolls (scale with wall facing HS roll out) then 10 mins to practice handstand walks with a partner if you can’t do it […]

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