Archives for Mar,2016

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Mar31No Comments

03/31


CrossFit Great Salt Lake – WOD

Back Squat (3-3-3-3-3)

*warm up and

complete ALL 5 sets

@ 80-90% as possible.

*same weight across

all sets

Mar30No Comments

03/30


CrossFit Great Salt Lake – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Strict HSPU

20 Strict Pullup

30 Alt Jumping Lunge
*30 total lunges

Mar29No Comments

03/29


CrossFit Great Salt Lake – WOD

Hang Clean (5-5-3-3-3-1-1-1-1)

*these are hang

SQUAT cleans!

*First set of 5 is

50% of best squat

clean from the

ground and increase

load each set as

possible.

Mar28No Comments

03/28

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 (AMRAP – Rounds and Reps)

AMRAP 20

10 Strict Knee to Elbow

20 Alt Pistol

30′ HS Walk
*scale for HS walk can

be HS holds against

wall, or 30 seconds

of attempting to walk

or freestanding hold

Core (No Measure)

Core exercises for V4
3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Overhead Squat with PVC

Sit-ups

Back-extensions

Pull-ups

Dips

Mar25No Comments

16.5!

Announcements

Friday Night Lights/ Friday Schedule: 6am and Noon classes only at GSL. Join us for Friday Night Lights at CrossFit Tekton. Doors open at 5; heats of 16.5. (No evening classes at GSL.)

CrossFit Great Salt Lake – WOD

Warm-up (No Measure)

400m run

20 lunge and twist

10 squat and toe touch

bear crawl – down

frankenstein – back

20 pvc pass thru

20 wall ball – 14/8#

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Mar24No Comments

Goat Day!

Announcements

Friday Night Lights/ Friday Schedule: 6am and Noon classes only at GSL. Join us for Friday Night Lights at CrossFit Tekton. Doors open at 5; heats of 16.5. (No evening classes at GSL.)

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

Metcon (AMRAP – Reps)

Goat Day!

Even: Goat 1

Odd: Goat 2
*Pick 2 movements

with which you

struggle and work on

them today!

Mar23No Comments

03/23

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)

for time:

1 round of:

30 hang p clean – 115/75

15 ring dip

3 rope climb

then, 2 rounds of:

20 hang p clean – 115/75

10 ring dip

2 rope climb

then, 3 rounds of:

10 hang p clean – 115/75

5 ring dip

1 rope climb

Mar22No Comments

03/22

CrossFit Great Salt Lake – WOD

Heavy Hoist (No Measure)

3-5 Minutes Run/Row/BikeWith PVC-

20 Pass Throughs

10 Good Mornings

10 Back Squats

10 Overhead Squats

100 Single Unders

3 Minutes of 3rd World Squat

Group

Metcon (Weight)

Clean and Jerk

5-5-5-5-5
*1st set of 5 = 60% 1rm CJ

and add weight each set

*MUST be squat cleans, jerk

can be push or split

*May be touch n go or drop

from the top, if dropping, begin

next rep within 5 seconds of

dropping the bar

*If there is a failed lift, continue

on. DO NOT repeat the failed

attempt. So only 5 attempts

each set. Adjust mechanics

or load so the next set of all

5 reps are successful.

*have fun

*make loud grunts

Mar21No Comments

03/21

CrossFit Great Salt Lake – WOD

Warm-up (No Measure)

3 rounds of:

200m run

10 toe touch

10 second hang on pullup bar

5 inch worm with pushup

high knees/butt kickers – down/back

side shuffle – down/back

10 russian swings

10 american swings

5 Round Helen (Time)

Run 400 meters

21 KBS 53/36

12 Pull-ups
Helen + 2 rounds!

Accurate 400m is

to the yellow post at loading dock

on North side of

building & back.

Mar19No Comments

Yoga


Announcements

Friday schedule: 6am; noon and evening classes only. Join us for 16.4, the last of the 2016 open friday nights at GSL. (16.5 Friday Night Lights is at Tekton.)

CrossFit Great Salt Lake – Yoga