Pre WOD 5×5 SLDL 5×10 Weighted Sit Ups or Toes to Bar WOD 5 rounds 10 Box Jump 24/20″ 10 Burpee Pull Up 100m Sprint Then immediately into: 2:00 Plank Hold. Each break in your plank hold = 10 Push Ups added to your cool down.
Free Intro: Holladay Gym 10am & Downtown Gym 9am -Elements 101 10am-1 Sugar House WODS 6:30-8 Beginner Oly 8,9,10am WOD 11 and 12:30 Oly Holladay WOD 9am
Pre WOD Review all movements for the complex, work up to a heavy load that you will use. WOD “Snatch Complex” 6 Snatch Grip Deadlifts 6 Hang Snatch Pulls 6 Hang Power Snatches 6 Overhead Squats 6 Snatch Grip Push Press (Behind the Neck) Rest 2
Today is interval day at the Downtown Gym for all scheduled classes and at the 6am/6pm Holladay Gym. Make sure to get them in! Pre WOD Partner KB Work Complete 100 Reps of the below movements, break reps and order of movements any way. While
We would like to give a well deserved mention to Jeff Reinert for pulling 650lbs from the ground to standing yesterday, that is the the best of the gym and it should be highlighted. If you
Tuesday is interval at for the Downtown Gym and for the 6am/6pm Holladay Gym. 7:30pm Pilates at Holladay Pre WOD 4x:30/:30 Pick one and go for it. Double Under, Row, Push Press work/rest, Burpee, Toes to Bar…, you decide but go for it. Attempt
Pre WOD Tabata V-Ups. 8x:20/:10 Feel the burn, score is lowest round our of the 8 sets. If this movement causes problems for you, choose a movement to work your midline. WOD Jack Complete as many rounds as possible in 20 minutes of: 10 Push
Pre WOD: 300m row + 100 Double Unders – for time Warm up your shoulders with your coach WOD: CrossFit Games Open WOD 14.5 21-18-15-12-9-6-3 reps for time of: Thrusters 95#/65# Burpees Post WOD: Crossover Symmetry Recover 3 x :30 Prone
**We are just about ready to put our spring gym shirt order in. We would like some input on shirt phrases, we know you are savvy and able…so please share your great ideas!! Pre WOD Partner Fun: 1-Partner Wallball Work 100 Wall Ball for time,
Pre WOD Every minute on the minute for 8:00 minutes. 5 Thruster at the heaviest load you can handle for 5 reps, per minute. Make sure to choose a load that you can lift and be able to recover with in the minute, being ready for your next set.