Archives for Dec,2016

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Dec30

2016 Blow Out Bash


CrossFit Great Salt Lake – CrossFit

Metcon (Time)

2016 Reps For Time with a Partner:

500 m Row

100 Du’s (2:1)

100 Snatches 95/65

100 Lunges

100 KB 53/35

100 Box Jumps 24/20

100 T2B

100 Push ups

100 Sit-ups

100 Wall Balls 20/14

100 Burpees

500 m Row

16 Bar Mu’s

Dec29

Not So Gently Down the Stream

CrossFit Great Salt Lake – CrossFit

Warm-up

Bro Sesh Chill Warm Up

10 Dumbbell Bicep Curls

10 Push Ups

10 Dumbbell OH Press

10 Dumbbell Bench Press

Tiff (AMRAP – Reps)

On a 25-minute clock,

Run 1.5 miles

Then perform as many rounds as possible of:

11 chest-to-bar pull-ups

7 hang squat cleans, 155/105#

7 push presses 155/105#
Optional: sub 3000m row for the run. For winter conditions, this is also acceptable as prescribed.

Dec28

Dumbbell Fun

CrossFit Great Salt Lake – CrossFit

Metcon (Weight)

Dumbbell Overhead Squat 5-5-5-5-5 reps

Warm-up

10 Good Mornings*

10 OH Squats*

10 Burpees

10 PVC Pass-Throughs

1:00 (each side) Shoulder Distraction

20 Hollow Body Holds

Metcon (Weight)

Bench Press 3-3-3-3-3

Accessory Work

5:00 to get as many triple unders as possible.

Dec27

Pull, Press, and Throw It

CrossFit Great Salt Lake – CrossFit

Warm-up

7 Inch worms

5 Ring Dips

7 Push Ups

5 Pull Ups

7 Squats

5 Star Jumps

Repeat for 7:00

Metcon (AMRAP – Reps)

In 4:00, complete as many reps of:

30 Calorie row

30 Wallballs 20/14 *to a 10’ target

30 Deadlifts (225/155 lbs)

30 Handstand Push-Ups

Rest 2:00

Metcon (AMRAP – Reps)

In 6:00, complete as many reps of:

30 Calorie row

30 Wallballs 20/14 *to a 10’ target

30 Deadlifts (225/155 lbs)

30 Handstand Push-Ups

Rest 1:00
Clock will not reset in between wods. This wod begins at 6:00 on the clock, and goes to 12:00 on the clock.

Metcon (Time)

Complete for time:

30 Calorie row

30 Wallballs 20/14 *to a 10’ target

30 Deadlifts (225/155 lbs)

30 Handstand Push-Ups
Be sure to subtract 13:00 from your final time.

Dec26

Thrusters and Double Unders


CrossFit Great Salt Lake – CrossFit

Warm-up

10 Good Mornings

10 Push Press*

3 Wall Walks

10 Wallballs

10 Push Ups

Repeat for 7:00

Metcon (Time)

10 Thrusters 135/95#

50 Double-unders

8 Thrusters

40 Double-unders

6 Thrusters

30 Double-unders

4 Thrusters

20 Double-unders

2 Thrusters

10 Double-unders

Accessory Work

3×25 (count every right side)

Russian Twists

Flutter Kicks

Dec25

Pull-Ups ALL DAY


CrossFit Great Salt Lake – CrossFit

Warm-up

Row 5:00.

Warm up with a game as a class, coach’s choice!

Metcon (Time)

10 rounds

3 weighted pull-ups, 45#/25#

5 strict pull-ups

7 kipping pull-ups
For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Dec22

All the Lifting


CrossFit Great Salt Lake – CrossFit

Strength

Warm-up

Goat AMRAP in 12 minutes

Minute 1 (strength #1)

Minute 2 (weakness #1)

Minute 3 (strength #2)

Minute 4 (weakness #2)

Pick two strengths (movements you like or that you are good at), and two weaknesses for this warmup. You will work for about :30 out of each minute, and alternate on the minute. Try to pick movements that are NOT shoulder intensive.

Shoulder Press (1 rep max)

Work up to a 1 rep max.

Push Press (3 rep max)

Work up to a 3 rep max.

Jerk (push or split) (5 rep max)

Work up to 5 rep max.

Dec21

Earn Your Feast


CrossFit Great Salt Lake – CrossFit

Warm-up

5 Pull Ups

10 Push Ups

10 Power Cleans*

10 Front Squats*

10 Cleans (squat)*

Repeat for 5:00

* with an empty barbell

Metcon (AMRAP – Reps)

AMRAP in 20 minutes

9 deadlifts 245/175

8 muscle-ups (bar or rings)

9 squat cleans 155/105

Accessory Work

3 x 20 GHD Sit-Ups

Dec20

The 12 Days Of Christmas


CrossFit Great Salt Lake – CrossFit

Warm-up

Start getting your equipment out for the workout. As you prepare your station, do 3-5 reps of each movement. Feel free to ask your coach about scaling options!

Metcon (Time)

1 Power Clean 185/135

2 Ring Dips

3 Pull Ups

4 Toes to Bar

5 Box Jumps

6 Burpees

7 Deadlifts 185/135

8 Pistols

9 Weighted Sit-Ups 45/25

10 Double Unders

11 Handstand Push Ups

12 Kettlebell Swings 70/53
This wod works like the song. You’ll do 1 power clean, then 2 ring dips, 1 power clean, then 3 pull-ups, 2 ring dips, 1 power clean until you move backwards from 12 kettlebell swings through all the rest of the movements down to 1 power clean.

Dec19

Snatch and Climb


CrossFit Great Salt Lake – CrossFit

Warm-up

1:00 Double Under practice

Bear crawl, 1 gym length

2:00 Spiderman Stretch (1:00 each leg)

10 Pull-Ups

10 Kettlebell swings

1:00 Double Under practice

Metcon (Time)

5 rounds

12 kettlebell snatches, left arm 53/35

12 kettlebell snatches, right arm 53/35

3 rope climbs

250-m row

Rest 3 minutes

Accessory Work

Tabata Hollow Holds