Main – WOD Warm-up 400m run & mobility Group warm-up starts at 5 mins after the hour Weightlifting Rest :90 between A1 and A2 A1: weighted ring dips (Complete 8-6-6-7-10 as heavy as possible) A2: Strict weighted chest to bar (Complete 8-6-6-7-10 as heavy as possible) Metcon Metcon (Time) 5 rounds: 14 front rack walking […]


Main – 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 Deadlift (As heavy as possible complete 8-6-6-5-8) Metcon Score is reps […]


Main – WOD Warm-up 4 rounds of :20 each movement jumping jacks air squats burpees hollow rocks Skill 10-15 minutes to work on 1-2 gymnastics skills of choice: ring muscle up bar muscle up handstand walk handstand push-ups free standing handstand push-ups then 10 mins to find 3RM max height box jump from a seated […]


Main – WOD Warm-up 500m row Group warm-up starts at 5 mins after the hour! Weightlifting Rest 60 seconds between sets Tempo bench press @5151 (Establish a 1RM then 3X3 at 80%) Tempo 45 degree row @5151 (Establish a 1RM then 3X3 at 80%) Metcon Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch […]


Main – WOD Warm-up 50 double unders 40 jumping jacks 30 cal AD 20 air squats 10 GHD sit-ups then: 10 banded good mornings 1:00 couch stretch each leg 10 hollow arch swings with straight legs 10 pull-ups Weightlifting Rest 2:00 b/t sets Back Squat (As heavy as possible complete 6-5-5-5-5-6) Metcon For the hang […]


Main – SLC Barbell Warm-up Barbell warm-up: jump shrug high pull muscle SN OHS drop SN sotts press hops forward/backward tall SN good mornings kang squats Mobility PVC OH partner stretch Barbell ankle flexion stretch Weightlifting Rest :10 b/t each cluster, 2-3 mins b/t A1 and A2 A1: Snatch pull + snatch high pull (Establish […]


SLC EAST – WARM UP 500M Row 4 Rounds of :20 Seconds Each Movement Jumping Jacks Jumping Lunges Push Ups Pull Ups 800M Run PARTNER WOD 20 Minute AMRAP 20 Med Ball Cleans (While partner holds plank till completion and flip flop) 20 Med Ball Sit Ups 20 Med Ball Seated Trunk Rotations 400M Partner […]


Main – WOD Warm-up 2 rounds: 200m row 10 good mornings 10 jumping squats 5 push ups :30 HS hold facing wall 20 hollow rocks Weightlifting Deadlifts are optional if you are posting a score for 15.5. Rest 2:00 b/t sets Tempo deadlift @5020 (Complete 8-6-4-8-6-4 w/tempo as heavy as possibe) Metcon CrossFit Games Open […]


Main – WOD Warm-up 500m row Group warm-up begins at 5 mins after the hour! Weightlifting Rest 1:00 b/t A1 and A2 A1: Tempo strict press @5151 (Establish a 1RM then 3X3 at 80%) A2: Tempo 90 degree bent over row @5155 (Establish a 1RM then 3X3 at 80%) Metcon Metcon (Time) 20 shoulder to […]


What do these four people have in common? Well, besides being awesome for working on their weaknesses, none of them could do these movements before Tuesday’s skills class. If you are having trouble with any movements and want to get better, you need to come to Cassidy’s skill class every Tuesday from 5:00-5:30 pm. Learn […]

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