08/10/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 250m row 10 air squats 10 walking lunges 10 push-ups then: 1:00 couch stretch each leg 1:00 pigeon stretch each leg Weightlifting Rest :90-2:00 between heavy attempts Back Squat (Establish a 1RM back squat!) Metcon Metcon (Time) 30 back squats at bodyweight 30 box jumps 24/20 […]

SLC EAST – 8/8/2015

WARM UP Coaches Choice PARTNER WOD 20Min AMRAP 1K Row (Alternate every 250M) 50 Med Ball Sit Ups 20/14lbs (Alternate every 25 reps) 50 Sumo Deadlift High Pull  75/55lbs (Alternate every 25 Reps) 50 Ring Push Ups (Alternate every 25 reps)

08/08/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds 10 jumping squats 10 knees to elbows 10 meter walking lunge 30 second handstand Metcon (Time) 4 rounds: 5 wall walks 10 box jumps 15 wall balls 20 jumping lunges 25 weighted situps This will be done in partners. For all movements […]

08/07/2015

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 Rest :90 between A1 and A2. Record heaviest set A1: Split jerk from rack or blocks (As heavy as possible 3-2-2-1) A2: Strict weighted pull-ups […]

08/06/2015

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 2:00 between sets A: Clean (As heavy as possible 3-2-2-2) B: […]

08/05/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal AD 30 jumping jacks Group warm-up starts 5 mins after the hour! Skill 15 mins to complete: in HS facing wall: 12 shoulder shrugs 12 shoulder taps 12 hip taps (only if you can do shoulder taps) Max height box/plate jump from knees Max distance broad […]

08/04/2015

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 :20 between clusters and 1:00 between sets. Record heaviest set A1: weighted ring dips (Clusters 3X2.2.2 ) A2: Weighted narrow grip upright row (As heavy as possible 3X8) Metcon […]

08/03/2015

Salt Lake City CrossFit – WOD Warm-up 2 mins double unders :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 Back squat clusters 5.3.1 (5X5.3.1 Record heaviest set ) Rest 1:00 b/t clusters and 3:00 b/t sets […]

SLC EAST – 08/01/2015

WARM UP Coaches Choice WOD 100 Push Ups 400M Run 100 Sit Ups 500M Row 100 Air Squats 800M Run 100 Ring Rows 1000M Row

08/01/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds 10 jumping lunges 10 burpees 10 wall balls 30 second samson stretch Metcon (Time) 2 rounds: 30 pushups 100 meter overhead weighted lunge 10 weighted squats 200 meter run 10 weighted squats 100 meter overhead weighted lunge 30 situps

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