07/24/2015

Salt Lake City CrossFit – WOD Happy Pioneer Day! We have a 9:00am and noon class today, Saturday hours are normal. Have a safe weekend! Warm-up 30 cal row 200m run 100 single unders 5 mins mobility/stretching Group warm-up starts 10 mins after the hour! Metcon Partner AdamBrown Alternate every rep with partner Deadlifts can […]

07/23/2015

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 A: Power Snatch (Increase weight with sets 4-3-3-3 rest 2:00) B : Tempo OHS @42X1 (As heavy as possible 5-4-3 rest 2:00 ) Metcon Metcon (Time) […]

07/22/2015

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 Skill 15-20 to complete: 5 KB windmills each arm 5 TGU each arm In HS against/facing wall: 10 shoulder shrugs 10 shoulder taps 10 hip taps […]

07/21/2015

Salt Lake City CrossFit – WOD Warm-up 100 single unders 400m farmer carry group warm-up starts 5 mins after the hour! Weightlifting A: Shoulder Press (As heavy as possible 8-8-6-6 rest 1:00 ) B: Weighted ring rows (body parallel to floor) (As heavy as possible 8-8-6-6 rest 1:00 ) Metcon Choose a weight that you […]

07/20/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Starting at garage and ending at cage down and back for each movement: butt kicks alt high kicks high knees burpee broad jump lateral plank walk inch worms w/1 push up then: 10 banded good mornings 10 ghd ext 10 ghd glute ham raise Weightlifting Rest […]

07/18/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds 10 burpees 10 jumping squats 10 pushups 30 second plank Metcon (AMRAP – Rounds) 20 minute AMRAP: 200 meter run 10 jumping lunges 30 meter broad jump 5 dips 30 meter bear crawl

07/17/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run SLC RECOVERY 3 Rounds: 500 M row 20 jumping […]

07/16/2015

Salt Lake City CrossFit – WOD Warm-up 50 single unders 50 double unders group barbell warm-up starts 5 mins after the hour! Weightlifting A: 1 power snatch + 2 hang full snatch + 2 OHS (Work to a heavy complex) Work to a heavy complex. Rest 2 between attempts B: 5X1 at 75% of complex […]

07/15/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 air squats 10 hollow rocks 10 arch rocks 10 hollow arch swings then accumulate 2:00 L hang Skill 20 mins to complete: Facing the wall: 10 HS shoulder shrugs 10 HS shoulder taps 10 HS hip taps then […]

07/14/2015

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 A: Power jerk from rack or blocks (Build sets 5-5-5 rest 1:00 ) B: Push Press (Build sets 5-5-5 rest 2:00 ) Metcon Metcon (Time) […]

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