06/20/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds 10 inchworm pushups 10 squat jumps 5 strict toes to bar 20 second hand stand hold Metcon (AMRAP – Rounds and Reps) On Airdyne or with a rower: 10 calorie sprint 60 second rest 20 calorie sprint 90 second rest 30 calorie […]

06/19/2015

Salt Lake City CrossFit – WOD SLC Barbell is cancelled tomorrow, see you next Saturday for some clean and jerks! Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 air squats 10 hollow arch rocks 10 hollow arch swings :60 plank Weightlifting Alternate and rest 1:00 between A1 and A2. Rest :10 between […]

06/18/2015

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 :90 between sets Turkish Get Up (Establish a 1RM then 3X3 at 80%) Metcon Metcon (No Measure) EMOMX21 Min1:12 wall balls 20/14 Min 2: 10 box overs 30/24 Min […]

06/17/2015

Salt Lake City CrossFit – WOD Warm-up 2 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 + group barbell Weightlifting 15-20 mins to find a heavy power SN+SN+OHS Power snatch + full snatch + OHS (Establish a heavy(ish) complex ) Metcon […]

06/16/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2. Rest :10 between clusters A1: Ring dip clusters (4X2.2.2.) A2: Strict weighted pull-up clusters (4X2.2.2) Metcon Metcon (AMRAP – Reps) 4X3:00 AMRAP 30 double unders 5 […]

06/15/2015

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 :90 between sets Back Squat (As heavy as possible complete 6-5-5-5-5-6) Metcon Metcon (Time) 10-1 complex of: jumping lunge right […]

SLC EAST – 6/13/2015

WARM UP Coaches Choice WOD- 25 Minute AMRAP 10 Incline Push Ups 15 SuperMans 20 GrassHoppers 800M Run

06/13/2015

Salt Lake City CrossFit – SLC Barbell Warm-up 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 A: BTN snatch press + 1 OHS (15 mins to work to a heavy single ) Weightlifting Rest :60-:90 seconds between B1 B2 B3 […]

06/12/2015

Salt Lake City CrossFit – WOD If you are available to help out at all tomorrow night for our event please sign up at the front desk today! Any help we can get is greatly appreciated!! Warm-up 500m row 10 good mornings 10 PVC pass thrus 10 inch worms w/1 push-up 3X:60 plank hold 10 […]

06/11/2015

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 Rest 1:00 between arms single arm OHS DB or KB squat tempo @42×1 (Maintain proper positioning 7-5-5-5) Metcon Metcon (Time) 800m run […]

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