10/08/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds: 5 good mornings 10 jumping squats 5 inchworm pushups 10 pass throughs 15 seconds each: plank side plank (both sides) reverse plank Metcon (No Measure) Every three minutes complete: 200 meter run 15 wall balls 10 situps 5 pushups Complete seven […]

10/07/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the last platform, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Weightlifting 3X alternate and rest :30 between A1 and A2, 2:00 between sets A1: Strict press […]

10/06/2016

Salt Lake City CrossFit – WOD Warm-up Your choice 500m row/400m run/50 DU/30 cal AD + Group barbell warm-up 5 of each movement: 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 sets A: Deadlift (3X3 at 75% ) […]

10/05/2016

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 Skill 10 mins TrueForm intro/practice Gymnastics Accumulate 2:00 inverted hang from rings + 25 tempo TTB @3131 + 15 mins Skin the cat/german hang: complete 5 […]

10/04/2016

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 Weightlifting 3X Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Hand release push-ups (3 sets of MAX EFFORT) Record […]

10/03/2016

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 PVC good mornings 10 PVC halos 10 KB deadlifts (single leg if you can) 10 jumping squats :30 side star plank each side Weightlifting Rest as needed between sets A: Front Squat (3X3 at 75% ) B: Back Squat (3X3 at 75%) Metcon […]

10/01/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500m row 3 rounds: 10 jumping squats 10 wall balls 10 hollow body crunches 10 banded pass throughs 30 second samson stretch (each side) 30 second couch stretch (each side) Metcon (4 Rounds for reps) 4 rounds: 200 meter run 10 kettlebell swings 15 burpee broad […]

09/30/2016

Salt Lake City CrossFit – WOD Warm-up 50 single unders 50 double unders Group warm-up starts 5 mins after the hour Weightlifting Rest as needed A: Push Press (AHAP 3-3-2-2-1) B: Renegade Row (AHAP 20-20-20 alt arms ) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups SLC RECOVERY 6-8 rounds AD: 3 mins at […]

09/29/2016

Salt Lake City CrossFit – WOD Warm-up 500m ski erg 2 rounds: (squeezing glutes at top!!) 7 slow back squats with BB 7 jumping squats (no BB) 10 single leg good mornings 100m run Weightlifting A: Deadlift (AHAP 3-3-2-1 ) These are NOT touch and go! Control decent, hands off bar, stand up then reach […]

09/28/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry 20 power skips across floor 10 broad jumps across floor 20 alternating ski jumps/lateral hops 10 frog hops across floor 10 single leg hops right/left + with a partner: 400m total (200m each) resistance band run with band around waist (switch […]

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