10/20/2016

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 + 50 burpees for anyone that checked the workout yesterday and decided not […]

10/19/2016

Salt Lake City CrossFit – WOD Warm-up 200m run 250m row 20 cal AD 10 inch worms with 1 push-up Group hollow rock tabata Gymnastics 15 mins to complete 3 rounds: A1) “T in T Out” with 2 second hold in Ts + :10 HS hold A2) Thoracic barbell stretch accumulate :30 A3) 20m HS […]

10/18/2016

Salt Lake City CrossFit – WOD Warm-up 400m run Group warm-up starts 5 mins after the hour! 2 rounds 1:00 each movement Wall hip flexor mobilization Supine bridge with reach Yoga push up Spiderman with OH reach Weightlifting Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Seated arnold press (AHAP 8-8-8-8) […]

10/17/2016

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 15 rep max overhead squat (3 sets to find your 15rm ) Metcon Metcon (6 Rounds for time) 1 round every 3 mins X6 10 […]

10/15/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds: 10 meter walking lunge 5 banded pass throughs 5 straight arm banded pull downs 5 banded pull aparts 10 hollow body crunches 15 second hollow hold 10 meter dragon crawl Metcon (4 Rounds for time) 4 rounds: 4 wall walks 8 toes to […]

10/14/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 25 single unders 25 double unders 20 hollow rocks :30 side star plank each side 10 yoga push-ups Weightlifting A: strict press X2 + AMRAP push press (Establish a heavy complex in 4 sets ) 4-5 mins to find starting weight for first complexRest as needed […]

10/13/2016

Salt Lake City CrossFit – WOD Warm-up 200m farmer carry 10 cal AD 5 mins mobility of choice + Junk yard dog warm-up as a class Weightlifting Rest as needed between sets Thruster (4 sets to establish your 10 rep max thruster ) Metcon Metcon (Time) 50 cal row EMOM 5 TTB rest 2:00 50 […]

10/12/2016

Salt Lake City CrossFit – WOD Warm-up 250m row 1:00 sampson stretch each leg 20 air squats 5 mins after the hour: 400m group indian run w/30 pound ball Gymnastics 3 rounds A1) :10 wall facing HS + 10 shoulder shrugs + 10 shoulder taps A2) 30 hollow rocks A3) :30 superman hold A4) 6 […]

10/11/2016

Salt Lake City CrossFit – WOD Warm-up 5 mins mobility Group warm-up begins with: 1:00 max effort single unders rest :30 2:00 max effort double unders, every time you mess up complete 1 burpee + HSPU review (5-7 mins) Weightlifting Alternate and rest :30 between A1 and A2, 2:00 between sets A1: Chest-To-Bar Pull-ups (5-5-5-5 […]

10/10/2016

Salt Lake City CrossFit – WOD Happy Birthday Justin! 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 A: Overhead Squat (3 sets to find your 10RM ) Metcon Metcon (Time) 4 rounds: 400m run 5 full […]

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