Archives for Jan,2016

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Jan29No Comments

1/29

CrossFit Great Salt Lake – WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
0-3

3-4

4-7

7-8

8-11

11-12

12-15

15-16

16-19

Jan28No Comments

1/28


CrossFit Great Salt Lake – WOD

2k Row (Time)

Max Effort 2k Row
*REST 5 MINS*

1000m Row (Time)

Max Effort 1000m Row
*REST 4 MIN*

500m Row (Time)

Max Effort 500m Row
*REST 3 MIN*

Push Press (Build to a heavy)

Jan27No Comments

1/27

CrossFit Great Salt Lake – WOD

Llifting Warmup (No Measure)

500 M Row or 4 Min Double Unders

10 Shoulder Pass Throughs

10 Good Mornings

10 Air Squats with a twist

10 strict press with an empty bar

10 Snatch Balance with an empty bar

10 Clean with an empty bar

Group

Olympic Lifting Total (Total Weight)

Jan26No Comments

1/26

CrossFit Great Salt Lake – WOD

Metcon (Weight)

EMOM 10

5 TnG Deadlift

@ 60% + 8 alt pistol
*5-10 min transistion*

Metcon (Time)

12-9-6-3

HSPU

OHS – 95/65#

Jan25No Comments

01/25


CrossFit Great Salt Lake – WOD

Metcon (AMRAP – Reps)

AMRAP 3

10/7 Cal Row

5 Ring Muscle Up
*scale to MU transitions

**REST 3 MINS**

Metcon (AMRAP – Reps)

AMRAP 3

Burpee Pullup, 6″ reach
**REST 3 MINS**

Metcon (AMRAP – Reps)

AMRAP 3

30 DU

10/7 Cal Row
**REST 3 MINS**

Metcon (AMRAP – Reps)

AMRAP 3

10 T2B

5 AKBS – 70/53#

Jan22No Comments

1/22

CrossFit Great Salt Lake – WOD

Overhead Squat (Find a heavy 3 )

*Pause 2 seconds in rock bottom

of each rep

Paused Front Squat (Find a heavy 3)

*3 second pause in rock bottom

of each rep

Jan21No Comments

1/21

CrossFit Great Salt Lake – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

30 Cal Row

10 Deadlift – 225/155

30 Walking Lunge

10 Burpees

Metcon (No Measure)

After Party bonus skill work:

Spend 10 minutes on kipping

rings to hips

Jan20No Comments

1/20

CrossFit Great Salt Lake – WOD

Warm-up (No Measure)

500 M Row or 3 Min Airdyne

10 Ring Dips or bench dips

10 Good mornings

10 Lunges with a twist and point

10 Jumping lunges

10 (empty bar) power clean and push press

Metcon (Weight)

Power Clean

Squat Clean

Split Jerk

1+1+1
in 12 mins find a max for

complex

Metcon (AMRAP – Reps)

90 sec running clock/90 sec rest

6 Rounds

Round 1:

40 DU

Max Rep Wall Ball in remaining time (20/14)

Round 2:

10 HSPU

Max Rep Wall Ball in remaining time

Rounds 3:

10 Power Snatch (115/75)

Max Rep Wall Ball in remaining time

repeat rounds 1,2,3 as rounds 4,5,6

(16:30 mins total)
*score is total wall balls

Jan19No Comments

1/19


CrossFit Great Salt Lake – WOD

Metcon (AMRAP – Reps)

AMRAP 8

Row for Calories – 15/12

10 Burpees

Shoulder Press (find a 3RM in 9 minutes)

Pull-ups (4x ME)

Complete as many strict pullups

as possible without coming off the bar

for 4 sets.

*rest as needed b/t sets

*any style grip

Jan18No Comments

1/18

CrossFit Great Salt Lake – WOD

Power Snatch + Hang Squat Snatch (1+2 to a max)

1+2. Hang onto the bar for entire complex.
In 15 Mins find a max for the complex

Metcon (Weight)

AMRAP 8

5 TNG G2O

8 Pullups
*the touch and go ground to overhead

must be completed without letting go

of the bar. If not, drop the bar and start that round over.

RX men = 75,95,115,135,155

RX women = 55,65,75,85,95

RX+ men = 135,145,155,165,175

RX+ women = 85,95,105,115,125

*score is heaviest weight you completed

*add weight each time you get back

to the bar, if you can’t go heavier

just stay at heaviest weight possible

*if you get more than 5 rounds, keep

adding 10#