05/19/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest :60-:90 between A1 and A2 A1: Bench Press (As heavy as possible 5-3-1-5-3-1) A2: Weighted Pull-ups (As heavy as possible 5-3-1-5-3-1) Metcon Metcon (AMRAP – Reps) AMRAP 3 HSPU rest 1:00 Metcon (Time) 21 […]

05/18/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds: 10 air squats 10 jumping jacks 5 push-ups 10 jumping lunges Weightlifting Rest 2:00 between sets Front Squat (As heavy as possible complete 5-3-1-5-3-1) Metcon Metcon (AMRAP – Reps) AMRAP 10 6 power cleans 95/65 8 thrusters 95/65 10 bar facing burpees SLC RECOVERY […]

SLC EAST – 5/16/2015

WARM UP Coaches Choice PARTNER WOD One athlete works at a time.  Switch out every 10 Reps. Both athletes run both 800s. 800M Run 50 OHS Squats 75/45lbs 100 Knees to Elbows 150 Double Unders 100 Box Jump Overs 24/20″ 50 Sumo DL High Pulls 75/45lbs 800M Run  

05/15/2015

Salt Lake City CrossFit – WOD Good Luck Team SLC! Day 1 is going down! 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 (Complete 8-6-6-7-10) A2: 45 degree row (Complete 8-6-6-7-10) Metcon Choose a weight that you can touch and […]

05/14/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 10 wall squats 10 PVC pass thrus 10 PVC OHS 20 arm circles forward 20 arm circles backward 5 yoga push-ups with a barbell: 5 behind the neck jerks 5 tempo OHS @5551 5 OHS Weightlifting Rest 2:00 between sets Overhead Squat (As heavy as possible […]

SLC EAST – 5/13/2015

WARM UP Coaches Choice STRENGTH Back Squat AHAP 8-6-6-10 WOD Annie 50-40-30-20-10 Double Unders Sit Ups 3 Minutes Rest Grace 30 Reps of Clean & Jerk 135/95

05/13/2015

Salt Lake City CrossFit – WOD Warm-up 50 single unders 50 double unders 5 mins mobility Group warm-up starts 10 mins after the hour! Skill 20 mins to complete: 5-4-3-2-1 strict TTB 1-1-1-1-1 rope climbs in a HS against wall: 2X:30 hold 10 shoulder shrugs 10 shoulder taps 10 hip taps (only if you can […]

05/12/2015

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 1:00 between A1 and A2. Record reps you complete in the AMRAP at 60% of 10RM. A1: Shoulder Press (AHAP 8-6-6-10 then […]

05/11/2015

Salt Lake City CrossFit – WOD Team SLCCF will be competing in Dallas Friday, Saturday, and Sunday when the South Region kicks off. GOOD LUCK SLC! Warm-up 500m row 3 rounds :20 each movement air squats push-ups jumping lunges hollow arch swings jumping jacks Weightlifting Rest 2 mins between sets Tempo front squat @42×1 (As […]

SLC EAST – 5/09/2015

WARM UP Coaches Choice WOD Partner WOD For Time 800M Run 75 Wall Balls 600M Run 75 KB Swings 53/35 400M Run 75 Pull Ups

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