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 A1: Weighted ring dips (As heavy as possible, bands, or BW 8-6-6-7-10 ) A2: Strict weighted chest to bar (As heavy as possible, band, or BW […]


Salt Lake City CrossFit – WOD Warm-up 3 rounds: 200m row 10 KB deadlifts 10 banded good mornings :30 side star plank each side Weightlifting Rest :90 between sets Tempo deadlift @5020 (As heavy as possible 8-6-4-8-6-4) Metcon Metcon (AMRAP – Rounds and Reps) 3 rounds: AMRAP 3 15 box jumps 24/20 10 power clean […]


Salt Lake City CrossFit – WOD Warm-up 50 single unders 50 double unders Group warm-up starts 5 mins after the hour! Gymnastics 20 mins to complete A1) ring plank :45 A2) handstand forward roll practice (3 reps/attempts) A3) L hang :45 A4) Arch hollow swings on rings X10 A5) 5 toes to rings 2 rounds […]


Salt Lake City CrossFit – WOD Warm-up 200m run 250m row 20 cal AD Starting at garage ending at cage down and back for each movement: lateral plank walk high skips crab walk high knees bear crawl butt kicks Weightlifting Rest :90 between sets. Skip front squats and spend 20 mins on skill work (any […]


Salt Lake City CrossFit – WOD 11:00 AM CLASS TODAY! All other classes are cancelled. Regular schedule tomorrow! In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will […]


Salt Lake City CrossFit – WOD Warm-up 400 meter run 3 rounds: 10 banded pass throughs 10 leg swings 30 second plank 10 broad jumps 10 reverse burpees 5 cartwheels each arm Metcon (Time) With a partner complete: 90 burpees 90 situps 60 pushups 60 toes to bar 30 wall walks 30 pistols each leg […]


Salt Lake City CrossFit – WOD Memorial Day MURPH will be held at 11:00 AM on Monday, May 30th. All other classes will be cancelled. See you then! Bring a weight vest if you have one. Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m […]


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 Watch clock for the tempo! Rest :90 between sets Tempo OHS @42X1 (As heavy as […]


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 20 minutes 3 rounds A1) Prone PVC raise with 5 second hold at top X5 A2) […]


Salt Lake City CrossFit – WOD Warm-up 30 calorie assault bike OR 800m Trike bike Group warm-up starts 5mins after the hour Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Tempo ring dip @52×1 (AHAP, body weight, or bands 5-5-5-5) A2: Tempo strict chest to bar @51×3 (AHAP, body weight, or band 5-5-5-5) […]

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