11/01/2016

Salt Lake City CrossFit – WOD Warm-up 20 cal ski erg 20 cal row Group warm-up starts 5 mins after the hour! Weightlifting 3 rounds, alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Pull-ups (AMRAP set strict pull-ups ) Record highest set AMRAP set to failure A2: DB push press (Amrap […]

HALLOWEEN!

Salt Lake City CrossFit – WOD HAPPY HALLOWEEN! Wear your costume! Warm-up 500m row group warm-up starts 5 mins after the hour! The SNAIL! 2 people at at time pushing for :30. At the end of their :30 a new pair QUICKLY transitions in and starts their :30 push. In the meantime, if you aren’t […]

10/29/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 400 meter run 3 rounds: 10 meter broad jump 20 lateral hops 10 inchworm pushups 20 russian twists 30 second samson stretch Metcon (AMRAP – Rounds and Reps) 20 minute partner AMRAP 250 meter row/wall sit 20 alternating burpees 20 partner med ball situps 20 meters […]

10/28/2016

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 […]

10/27/2016

Salt Lake City CrossFit, 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 Weightlifting Go heavier than last week!! Thruster (6 mins to warm up to starting weight ) Thruster Running Clock: […]

10/26/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Gymnastics In 15 mins complete 3 rounds: A1) Ring support hold :20 A2) Russian dips 5 A3) 4 Hollow arch swings + 2 hips to rings A4) 90 second ring MU practice (attempts/power monkey harness/spot) […]

10/25/2016

Salt Lake City CrossFit – WOD 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 Weightlifting Alternate and rest 1:00 betwen A1 and A2, 4 rounds A1: Single Arm Dumbell Press (Tempo […]

10/24/2016

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 2-3 mins betweens sets 2 Snatch balance + 3 OHS (AHAP 6X1 of the […]

10/22/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds: 10 jumping lunges 10 squats 10 meter plank walk 10 scap push-ups 30 second samson stretch each side Metcon (Time) 4 rounds: 10 broad jumps 20 dumbbell step ups 30 plank rows 400 meter run

10/21/2016

Salt Lake City CrossFit – WOD Warm-up 400m farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Split Jerk (AHAP 5-5-3-3) Record heaviest set of 3 A2: Pendlay Row (AHAP 5-5-3-3) Record heaviest set of 3 Metcon Metcon (Time) 21-15-9 power […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP