11/12/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds :20 each movement air squats pull-ups plank jumping lunges then: 1:00 calf stretch each leg 200m run Weightlifting Rest :90-2:00 between sets Tempo OHS @42X1 (As heavy as possible 8-4-2-6-4-2) Metcon Metcon (AMRAP – Rounds) In 8 mins climb the ladder of: 1 OHS […]

11/11/2015

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 15 mins to establish a heavy complex, rest 2-3 between complexes 3 position clean complex: […]

11/10/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 25 jumping jacks 7 GHD sit-ups 7 GHD ext 3 inch worms w/2 push-ups :30 side star plank each side Weightlifting Alternate and rest :60 between A1 and A2 A1: Tempo bench press @5151 (Establish a 1RM then 3X3 at 80%) A2: Tempo 45 degree row […]

11/09/2015

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 :90-2:00 between sets Tempo front squat @42×1 (As heavy as possible […]

11/07/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row or 400 meter run 3 rounds 5 reverse burpees 10 jumping squats 5 burpees 10 meter walking lunge 15 seconds each front/side/reverse plank Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 3 inverted burpees 7 wall balls 1 minute rest 6 minute AMRAP […]

11/06/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Crab walk battle! Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to get your opponents to come out of crab position by getting arms or legs from underneath them. […]

11/05/2015

Salt Lake City CrossFit – WOD Warm-up 20 cal AD 10 good toe touches 5 inch worms w/BB or PVC: 10 alt single leg good mornings 10 jumping squats 10 slow and controlled RDL then 1:00 sampson stretch each leg :30 side star plank each side Weightlifting rest 2:00 between sets Deadlift (3X3 at 75%) […]

11/04/2015

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 Snatch (15 mins to establish a heavy or 1RM snatch) Clean and Jerk (15 mins […]

11/03/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (3X3 a 75% of 1RM) A2: Strict weighted pull-ups (3X3 at 75% ) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 […]

11/02/2015

Salt Lake City CrossFit – WOD Warm-up :60 bottom of squat hold 10 air squats 1:00 couch stretch each leg then 3 rounds: 20 jumping jacks 10 jumping squats 10 hollow arch swings Weightlifting rest 2-3 between sets Back Squat (3X3 at 75%) Metcon Metcon (Time) 2 rounds: 750m row 10 over the erg burpees […]

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