WODBlogs

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Jul25

Bars on Bars

CrossFit Great Salt Lake – CrossFit

Metcon (Time)

3 Rounds

21 Deadlifts 165/115

7 Overhead Squats 165/115

Jul24

Linda

CrossFit Great Salt Lake – CrossFit

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Jul21

Monster Sunday


CrossFit Great Salt Lake – Competitors

Metcon (AMRAP – Reps)

AMRAP in 12:00 of

1 Round of DT

12 Deadlifts 155/105

9 Hang Power Cleans

6 Jerks

1 Round of Cindy

5 Pull Ups

10 Push Ups

15 Squats

Rest until the clock is at 25:00 before moving to the next part of today’s workout.
Each round of DT is 27 reps. Each round of Cindy is 30 reps.

Metcon (Time)

For time:

400m run

30 calories rowing

20 burpees over the rower

Rest until the clock is at 45:00.

Metcon (Time)

4 Rounds

3 power cleans 185/135

15 kettlebell swings 53/35

45 double-unders

Jul20

Row Your Boat


CrossFit Great Salt Lake – CrossFit

Metcon (Time)

With a partner:

5k row*

*While one partner rows, the other partner will work to complete the following movements:

6:00 plank hold (total time accumulated)

100 box jumps

100 sit ups

100 burpees
Score is time to complete the row and all other reps. Partition between partners as desired.

Jul19

Lynne

CrossFit Great Salt Lake – CrossFit

Warm-up

Upper Body Warm Up (No Measure)

3 rounds

3 Wall Walks

6 Pull Ups

9 Dips

12 Knee Raises

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Accessory Work

100 V-ups

Jul18

Not Leg Day

CrossFit Great Salt Lake – CrossFit

Metcon (Weight)

Turkish get ups
Work up to a heavy weight for Turkish get up. You must complete the same weight on both arms for your score.

Metcon (Time)

For Time:

25 Toes to Bar

25 Box Jumps

50 Sit Ups

50 Air Squats

Jul17

Wednesday Competitors


CrossFit Great Salt Lake – Competitors

Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

5 Burpees

5 Thrusters 135/95
Score is the number of minutes you complete as perscribed.

Metcon (Time)

4 Rounds

25 Sit Ups

50 Double Unders

Jul17

Hurry to Rest

CrossFit Great Salt Lake – CrossFit

Metcon (Time)

21 Thrusters 95/65

400m Sprint

(3 minute rest)

15 Thrusters 115/80

400m Sprint

(3 minute rest)

9 Thrusters 135/95

400m Sprint

(3 minute rest)

6 Thrusters 155/105

400m Sprint

(3 minute rest)

3 Thrusters 185/135

400m Sprint

Jul16

Hot, Hot, Hot


CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-up (No Measure)

Run or row 400/500

10 squat to toe touch

10 inch worms

10 pause lunges

10 push ups

10 shoulder pass throughs

Metcon (Weight)

Every two minutes for 16 minutes (8 sets):

Snatch Push Press + Overhead Squat

Work up to a heavy set for today.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Russian Kettletbell Swings 70/53

Goblet Squats 70/53

Push Ups

Jul15

Hustle


CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-up (No Measure)

400 M Run

10 Pushups

10 Strict pullups

10 Band pull aparts

10 Scorpions

Skill

3×5 Bar or Ring Kips

Focus on pushing your body behind the bar/rings, and bringing your hips high to the bar/rings.

Metcon (AMRAP – Rounds)

EMOM for 4:00

5 Front Squats 95/65

5 Push Press 95/65

5 Burpees*

Rest 1:00

*all movements to be completed within each minute.

Repeat for a total of 3 rounds.
Score is rounds (minutes) completed. For an Rx score, count the number of reps you complete as prescribed. If you fall off the minute, continue to work through the remaining time, but do not count this towards your score! For today, a perfect score is 12. Incomplete minutes do not count towards an Rx score.