04/27/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Gymnastics A1) 1:00 eagle ring chest opener stretch A2) 5 banded ring muscle up drill A3) 10 […]

04/26/2016

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 A1: Tempo bench press @5151 (As heavy as possible 5-5-5-5) A2: Tempo 45 degree row @5151 (As heavy as possible 5-5-5-5) Metcon Metcon (Time) 21-15-9 calorie […]

04/25/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal AD 10 toe touches w/BB or PVC 10 good mornings 10 alt single leg good mornings 10 jumping squats 10 RDL 1:00 sampson stretch each leg :30 side star plank each side Weightlifting Rest 2:00 between sets Back Squat (As heavy as possible 6-5-5-5-5-6) […]

04/23/2016

Salt Lake City CrossFit – WOD Warm-up 400 meter run 3 rounds 10 meter walking lunge 10 toes to bar 10 inchworm pushups 10 jumping squats 30 second plank Metcon (Time) Partner Workout 21-15-9 Burpees Jumping Pullups After each round: 100 meter farmers carry 100 meter run

04/22/2016

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 Alternate and rest 1:00 between A1 and A2 A1: Tempo strict press @5151 (As heavy as possible 8-8-8) A2: Tempo 90 degree […]

04/21/2016

Salt Lake City CrossFit – WOD Warm-up 100 single unders 3 rounds: 10 banded good mornings 10 jumping squats 10 barbell good mornings 10 barbell front squats Weightlifting Rest 2:00 between sets Tempo deadlift @5020 (As heavy as possible 8-6-4-8-6-4) Metcon Metcon (Weight) 7-5-3 deadlifts power cleans thrusters rest 2:00 5-3-1 deadlifts power cleans thrusters […]

04/20/2016

Salt Lake City CrossFit – WOD Warm-up 2:00 assault bike 2:00 row 200m run Group warm-up starts 5 mins after the hour! Gymnastics 20 mins to complete: A1) 30 wall dead bugs A2) Box hamstring stretch 1:00 A3) 20 hollow rocks 20 arch rocks A4) x2 :10 HS hold +5 shrugs +5 shoulder taps X3 […]

04/19/2016

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 A1: Tempo ring dip @5555 (With band, body weight, or weighted 4X5) A2: Strict tempo chest to […]

04/18/2016

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 PVC good mornings 10 PVC halos 10 KB deadlifts (single leg if you can) 10 jumping squats :30 side star plank each side Weightlifting Rest 2:00 between sets Tempo back squat @42×1 (As heavy as possible 10-8-6-10) Metcon Metcon (Time) 21-15-9-6-3 jumping squats […]

04/16/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 30 calorie bike 3 rounds 10 burpee broad jump 5 inchworm pushups 10 jumping lunges 20 second plank 20 second hollow hold 20 second arch hold Metcon (Time) Tabata 10m sprints then: 12 wall walks 24 pushups 36 burpees 48 squats 60 wall balls

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