10/09/2015

Salt Lake City CrossFit – WOD A little early celebration WOD for SLCCF’s very own, Justin Dickson! For those of you that haven’t heard, he’s turning 40 this Saturday!! Be sure to remind him he’s now “over the hill.” Warm-up 30 cal AD Start at the garage end at the cage, down and back for […]

10/08/2015

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 good mornings (band, PVC, or BB) 10 toe touches 10 jumping jacks 5 inch worms w/1 push up then 2X1:00 samson stretch each leg Weightlifting Rest 2:00 between sets Tempo deadlift @5020 (As heavy as possible 8-6-4-8-6-4) Metcon Metcon (Time) 3X 500m row […]

10/07/2015

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD 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 Rest 2 mins between heavier sets! 3 pos snatch (hang, above knee,floor) (20 mins to […]

10/06/2015

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 A1: Tempo ring dip @5555 (Establish a 1RM then 3X3 at 80%) A2: Tempo strict CTB @5155 (Establish a 1RM then 3X3 at 80%) Metcon Metcon […]

10/05/2015

Salt Lake City CrossFit – WOD Warm-up 30 Cal AD :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 2:00 between sets Tempo back squat @42×1 (AHAP 10-8-6-10 ) Metcon Metcon (Time) 3 rounds: 50 DU […]

10/03/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run or 500 meter row 3 rounds: 10 inchworm pushups 10 reverse burpees 10 meter broad jump 20 lateral jumps 30 second plank Metcon (Time) 4 rounds: 10 burpees 20 wall balls 30 situps Every minute on the minute perform 4 jumping lunges

10/02/2015

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 Alternate and rest 1:00 between A1 and A2 A1: Bench Press (3X3 at 75%) A2: Barbell Row (3X3 at 75%) Metcon Metcon (AMRAP – Reps) […]

10/01/2015

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD 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: Snatch (Snatch 5 sets of 3 reps at 75%; rest 2 min ) B: […]

10/01/2015

Salt Lake City CrossFit – SLC Barbell Weightlifting Front Squat

09/30/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row/AD 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Skill 20 mins: wall facing handstand 2X:30 holds 10 shoulder shrugs 10 shoulder taps 10 hip taps handstand walk practice press to handstand […]

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