05/04/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD 25 single leg single unders right 25 single leg single unders left +mobility (roll/lacrosse ball/mash) TGU and TTB review and skill work starts 5 mins after the hour! Gymnastics 15 mins: A1) Facing wall: 10 shoulder shrugs + 10 shoulder taps (+10 hip taps if […]

05/03/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal assault bike 10 PVC good mornings 10 PVC halos 20 lateral jumps 5 light man makers Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (As heavy as possible 8-6-6-7-10) A2 : 90 degree bent over row (As heavy as possible […]

05/02/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 10 cal row 10 rear elevated split squats each leg 10 jumping squats 10 side laying clam shell each leg 10 walking lunges 10 good mornings Weightlifting Rest 2:00 between sets Tempo back squat @42×1 (As heavy as possible 4-3-2-3-4-8) Metcon Metcon (Time) For time : […]

04/30/2016

Salt Lake City CrossFit – WOD Warm-up 2 minutes jump rope 3 rounds 20 meter walking lunge 5 jumping pullups 10 good mornings 5 cartwheels each arm 30 seconds L-hang Metcon (Time) 400 meter run 35 burpees 30 jumping lunges 250 meter row 20 wall balls 15 pushups 10 calorie assault bike 5 wall walks […]

04/29/2016

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 Alternate and rest 1:00 between A1 and A2 A1: Weighted ring dips (As heavy as possible 8-6-6-7-10 ) A2: Strict weighted chest to bar (As heavy as possible 8-6-6-7-10 ) […]

04/28/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 10 good mornings 10 PVC pass thrus 10 inch worms w/1 push-up 3X:60 plank hold 10 GHD sit-ups 10 GHD ext 10 GHD glute ham raise 30 DUs Weightlifting Rest 2:00 between sets Deadlift (As heavy as possible 8-6-6-5-8 ) Metcon Metcon (Weight) 0:00-7:00 EMOM X8 […]

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

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