05/22/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3:00 double unders Each time you trip up complete 3 burpees + group warm-up starts 5 mins after the hour! Weightlifting 2 push jerk + 1 split jerk (EMOM X10 ) From the rack, increase weight with sets Metcon Metcon (Time) With a partner AMRAP […]

05/21/2018

Salt Lake City CrossFit – WOD CONGRATS to SLC BLACK (2nd) and SLC GOLD (3rd) for making it to the CROSSFIT GAMES! View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting Clean complex: power clean + hang squat clean + 3 front squats (15 mins to work to […]

05/19/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 30 calorie ski Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 10 rounds: 10 jumping lunges 100 meter overhead plate carry 100 meter run 5 burpeesPerformed relay style with a partner.

05/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 cals split between 3 machines + Group warm-up starts 5 mins after the hour! Weightlifting Bench Press (5X3 as heavy as possible ) Rest 2 between sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 23 20 cal machine 20 KBS 53/35 50 double […]

05/17/2018

Salt Lake City CrossFit – WOD We will see you tomorrow at the SOUTH Regional!! Teams will be competing from 8:00-12:00, we will be posting an official heat schedule as we get them in the SLC Members Facebook Group. If you aren’t in the group ask your coach to get you added!! View Public Whiteboard […]

05/16/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 10 target burpees to 6″ 250m row + Group warm-up starts 5 mins after the hour! Gymnastics 20 mins or 4 rounds: 20 banded hollow rocks 5 dynamic hollow wall walks :30 arch hollow drill on roller 7 core complex: 5s Hollow Hold […]

05/15/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine 50 double unders + Group warm-up starts 5 mins after the hour! Weightlifting A1: Strict lean away pull-ups @2121 (3X5 reps ) Only weight these if you can do them with the tempo! Band or BWRest 1:00 between A1 and A2 A2: […]

05/14/2018

Salt Lake City CrossFit – WOD Today’s WOD is in honor of one of our former members that starts her fight with cancer today. She is incredibly positive and ready to fight so when this WOD starts to sting just think to yourself that you can “KICK ASS FOR KRISTI!!!” We are thinking of you, […]

05/11/2018

Salt Lake City CrossFit – WOD REGIONALS is in ONE week!!! Do you have your tickets yet? Go to games.crossfit.com to get your South regional tickets and come support SLCCF!!! View Public Whiteboard Warm-up 500m row + group warm-up starts 5 mins after the workout! Weightlifting Front Squat (5X5 weight increase with sets ) Metcon […]

05/10/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal row 15 cal ski + group warm-up starts 5 mins after the hour! Weightlifting Rest 1:00-1:30 between sets Push Press (5X5 ) Metcon Metcon (Time) 30 cal machine 3 rounds: 5 man makers 10 pull-ups 15 clean and jerks 135/95 rest 5:00 X2 […]

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