07/23/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 400 meter run 2 rounds: 10 pass throughs 10 inchworms 10 burpees 10 good mornings 10 meter walking lunge 10 squat jumps 30 second plank Metcon (Time) Partner Workout 1 pushup 20 step ups 2 pushups 18 step ups 3 pushups 16 step ups 4 pushups […]

07/22/2016

Salt Lake City CrossFit – WOD Warm-up 200m run + mobility Group warm-up starts 5 mins after the hour! “Burpee ball pass” Form a circle with 3′ between each person. Using a 14# ball, pass the ball then complete one burpee AS SOON as you’ve tossed it to the person next to you. Keep the […]

07/21/2016

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 5 min review of the behind the neck jerk, practice w/BB or PVC Weightlifting Rest 2-3 mins between heavy attempts Overhead Squat (Establish a 1RM OHS ) […]

07/20/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry 20 power skips across floor 10 broad jumps across floor 20 alternating ski jumps/lateral hops 10 frog hops across floor 10 single leg hops right/left + with a partner: 400m total (200m each) resistance band run with band around waist (switch […]

07/19/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the imaginary cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Tempo ring dip (no weight) @41×1 […]

07/18/2016

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 as needed between attempts Front squat + back squat total […]

07/16/2016

Salt Lake City CrossFit – WOD Warm-up 400 meter run 3 rounds: 10 leg swings (front/back/side) 10 jumping squats 10 meter overhead weighted walking lunge 5 inchworm pushups 5 kipping/jumping pullups 20 second handstand hold Metcon (5 Rounds for time) 5 rounds: 10 one legged burpees 8 toes to bar 6 wall ball 2 for […]

07/15/2016

Salt Lake City CrossFit – WOD Warm-up 400m tryke Group warm-up starts 5 mins after the hour! Weightlifting A1: Bench press clusters (As heavy as possible 4X2.2.2) Rest :10 between clusters and 1:00 between A1 and A2 A2: 45 degree bent over row clusters (As heavy as possible 4X2.2.2) Metcon Fight Gone Bad (3 Rounds […]

07/14/2016

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 Turkish Get Up (Establish a 1RM each arm then 3-3-3 at 80% ) Rest 1:00 between arms Metcon Metcon (Time) 2 rounds: 400m run 9-6-3 Thrusters 95/65 […]

07/13/2016

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 Gymnastics Accumulate 2:00 inverted hang from rings + 25 tempo TTB @3131 + 15 mins Skin the cat/german hang: complete 5 (slow and controlled) *Start on […]

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