Archives for Feb,2016

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Feb29No Comments

Leap Day!

CrossFit Great Salt Lake – WOD

Snatch Warm-up (No Measure)

400 M Run

With PVC-

20 Pass Throughs

10 Good Mornings

10 Back Squats

10 Overhead Squats

100 Single Unders

3 Minutes of 3rd World Squat

Group

Metcon (AMRAP – Reps)

AMRAP 20

3 Calorie Row

3 HR Pushup

3 DB Snatch – 50/35#

6 Calorie Row

3 HR Pushup

6 DB Snatch – 50/35#

9-3-9, 12-3-12, 15-3-15, etc…
*DB snatch is alternating!

Feb28No Comments

Open Gym

CrossFit Great Salt Lake – Open Gym

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Feb27No Comments

Yoga

CrossFit Great Salt Lake – Yoga

Feb27No Comments

Open Gym

CrossFit Great Salt Lake – Open Gym

Feb26No Comments

16.1!

CrossFit Great Salt Lake – WOD

Warm-up (No Measure)

400 M Run

10 squat to toe touch

10 inch worm

10 dynamic lunges

10 pushups

10 shoulder PTs

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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Feb25No Comments

GOAT DAY!

CrossFit Great Salt Lake – WOD

Pump Dragon Warm Up (No Measure)

750 Row

-15 Pass Throughs

3 Rounds-

5 Kb deadlift

5 russian swing

5 Ring Rows

2 Wall Walks

Metcon (Time)

On The Minute for 20:

Even: “Goat” #1

Odd: “Goat” #2
“Goat” – CrossFit slang for a movement

with which we have difficulty.

Examples: Double Unders, Ring Dips,

Overhead Squats.

Choose two “Goats” to work on today.

We will have good suggestions for you

in class!

Post your 2 “Goats” to comments!

Feb24No Comments

02/24

CrossFit Great Salt Lake – WOD

Running Warmup (No Measure)

2 Minute Airdyne

20 Frankenstein

Butt Kicker – down & back

20 Knee Hug Walk

10 Leg Swing – L/R & F/B

20 Jump Squat

10 Burpee w/ Toe Tap

3 Position Snatch (3 sets @ 70% of snatch 1RM)

Hip, Hang, Floor

Metcon (Weight)

EMOM 10

Even: 1 Power Clean & Jerk @ 70%

Odd: 15/12 Calories
*70% of BEST clean and jerk

*any style jerk

Feb23No Comments

02/23

CrossFit Great Salt Lake – WOD

Warm February Tuesday (No Measure)

Run 400m!

20 Lunge and Twist

5 Inch Worm

10 Iron Cross

10 Scorpion

10 Squat Jumps

Metcon (Time)

3 ROUNDS

Row 500m

12 Burpee

21 Box Jump – 24/20″
RX = you must jump onto the box,

but step down is advised

*5-10 min transition*

Metcon (AMRAP – Reps)

20 sec on, 40 sec off for 10 minutes

even: TTB

odd: Thruster – 95/65#
*perform as many reps as possible

in the 20 second period and rest

40 seconds

Feb22No Comments

02/22

CrossFit Great Salt Lake – WOD

“Barn Burner” Warm Up (No Measure)

400 M Run

Airdyne or Row

-10 Seconds Max Effort,

20 Seconds Recovery for 3 Mins

20 PVC Pass Throughs

15 Supermans

10 Out and Backs

5 Wall Walks

Metcon (Time)

3 Rounds

15 Deadlift – 225/155#

30 Wall Ball – 20/14#

60 Double Under
*modify deadlift weight to ~60%

Squat Snatch (A few heavy singles..)

Optional strength if you want

post WOD

3×1 @ 80%

5×1 @ 85%

3×1 @ 80%

Feb21No Comments

Open Gym


CrossFit Great Salt Lake – Open Gym