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

04/15/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 250m row 10 air squats 10 walking lunges 10 push-ups Then 10 mins free skill work practice! If you don’t know what to work on ask your coach! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (3X3 at 75% ) A2: Barbell […]

04/14/2016

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD 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 (5X3 at 75% rest 2:00 ) B: Clean and Jerk (5X3 at 75% rest […]

04/13/2016

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: 10 banded good mornings 10 ghd ext 10 ghd glute ham raise Gymnastics 20-25 […]

04/12/2016

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 1:30 between A1 and A2 A1: Push Press (3X3 at 75% ) A2: Ring rows (3X3 at 75% ) Metcon Metcon (Time) […]

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