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 A1 and A2 A1: Dumbbell push press (As heavy as possible 3-3-3-3) A2: Bent over barbell rows (As heavy […]


Salt Lake City CrossFit – WOD Warm-up 40 cal row then: Group 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: Power position full snatch + 2 hang (above knee) full snatch (EMOM X15) B: Snatch pulls from floor (Build […]


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: :30 plank 10 ghd ext 10 ghd sit-ups Skill 20 mins Ring and bar […]


Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Rest :20 b/t clusters 1:00 b/t A1 and A2 A1: Weighted pull-up clusters (2.2.2X3 ) A2: Strict press clusters (5.5.5X3) Metcon Metcon (Time) 4 consistent rounds: 30 cal assault bike/row 10 HSPU […]


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 2:00 1 1/4 back squat (As heavy as possible 5-4-4-4-5) Metcon Metcon (AMRAP – Rounds and Reps) 30 power snatch 75/55 20 lying legs to pole (squeeze butt!) 10 […]

SLC EAST – 7/25/2015

WARM UP Coaches Choice PARTNER WOD 400M Sandbag Run 100 Sit Ups 90 Push Press w/45 Bar 80 KB Swings 53/35 70 Air Squats 60 Calorie Row 50 Double Unders 400M Sandbag Run Each partner will alternate every 10 reps.  After the reps of each movement is finished, complete a wheel barrel walk with your partner […]


Salt Lake City CrossFit – WOD (No Measure) 500m row 3 rounds 10 reverse burpees 10 broad jumps 10 back extensions 20 second plank (front and each side) Metcon (Time) 800 meter run 4 rounds: 25 burpees 25 wall balls 25 sit ups


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 […]


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) […]


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 […]

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