WODBlogs

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Jul14

Sunday Competitor


CrossFit Great Salt Lake – Competitors

Skills (not for time) (No Measure)

3 rounds, not for time

50 double unders (unbroken)

5-10 ring dips

5 strict toes to bar

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

Metcon (AMRAP – Reps)

Every minute on the minute for 4 minutes

5 deadlifts 225/155

5 Handstand pushups

Rest 1:00, repeat for 3 rounds

Jul13

You Go, I Go

CrossFit Great Salt Lake – CrossFit

Metcon (Time)

With a Partner, one partner working at a time.

400 M Run

300 Double Unders

400 M Run

200 Air Squats

400 M Run

100 Push Ups

400 M Run

Jul12

Franzilla

CrossFit Great Salt Lake – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Franzilla (Time)

21 Thrusters 95/65

21 Pull Ups

15 Thrusters 115/75

15 Chest to Bar Pull Ups

9 Thrusters 135/95

9 Bar Muscle Ups

ROMWOD

Coach’s choice of ROMWOD with remaining class time.

Jul11

Dumbbell Fun

CrossFit Great Salt Lake – CrossFit

Warm-up

Warm Body (No Measure)

2 Rounds

Bear Crawl 2 Lengths of Gym

Inch Worm 2 Lengths of Gym

10 Burpee Broad Jumps

10 Jumping Pull Ups

10 Ring Dips

Strength

Back Squat (5-5-5-5-5)

Establish a 5 rep max today.

Metcon

Metcon (Time)

3 Rounds

30 Dumbbell Snatches 50/35

30 Weighted Box Step Ups 50/35*

30 Push Ups

Jul10

Monster Mash


CrossFit Great Salt Lake – Competitors

Metcon (Time)

With a partner, one partner working at a time, partition as desired between partnership.

Run 1 mile

50 Russian Kettlebell Swings 70/53

50 Pullups

50 Burpees

70 Assault Bike Calories

50 Burpees

50 Pullups

50 Russian Kettlebell Swings

Run 1 mile

Jul10

Half an Hour

CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-Up (No Measure)

400 M Run

20 Lunge & Twist

20 Pass Throughs W/ Band

100 Single Unders

15 Sit-Ups

15 Supermans

Banded Overhead Distraction

Metcon (AMRAP – Reps)

30 Minute AMRAP

Row 500 Meters

20 Burpees
Row counts as one rep.

Accessory Work

3×10 Weighted Lunges (as heavy as possible)

Jul09

2017 Masters Qualifier #4

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

2017 Masters Qualifier #4 (Time)

2 Rounds

10 Deadlifts 315/225

20 Deficit Handstand Push Ups 4.5/3

30 Front Squats 95/65

Accessory Work

4×10 Banded Good Mornings (light to medium band)

Jul08

Climbing

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

Bench Press (2-2-2-2-2)

Work up to your heaviest set of two today.

Metcon (AMRAP – Reps)

EMOM for 12 Minutes

Odd Minutes: 20 Wallballs

Even Minutes: 45 Double Unders

Metcon (Time)

For Time:

5 Rope Climbs

Accessory Work

Tabata Hollow Body Hold

Jul07

The Long Burn


CrossFit Great Salt Lake – Competitors

Metcon (Time)

5 Rounds

50 Double Unders

5 Ground to Overhead 155/105

Metcon (Time)

30/20 Calories Row

30/20 Calories Assault Bike

Jul06

Roy

CrossFit Great Salt Lake – CrossFit

Warm-up

Everyday Hero Warmup (No Measure)

500 M Row

15 PVC Pass Throughs

15 Air Squats

15 Rapid Toe Touches

15 Push Ups

15 Strict Press (with the bar)

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225#

20 Box Jumps, 24″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here