03/20/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal bike + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins rowing practice + 3 rounds: 10-15 GHD sit-ups 8 dragon flags 20 russian twists 20 KB deadbugs Metcon Metcon (Calories) 4 rounds: 2:00 row 1:00 rest **score cals Metcon (AMRAP […]

03/19/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal ski or 400m run + Group warm-up starts 5 mins after the hour! Weightlifting A1: Ring Rows (3X10 with 2 sec pause at the top ) Rest :30 between A1 and A2 A2: Weighted dips (3X3.2.2) Rest :10 between cluster Rest 2:00 between […]

03/18/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run or 500m row + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Rack Lunge (4X20 alternating lunges taken from the floor ) Increase weight with sets, rest 1:30 between B: DB push press (4X20, increase weight with sets ) Rest […]

03/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 25 jumping jacks Group warm-up starts ten minutes after the hour! Metcon Metcon (Time) 2000 meter row 10 burpees 10 toes to bar 1500 meter row 15 burpees 10 toes to bar 1000 meter row 20 burpees 10 toes […]

03/15/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 15 cal assault bike + Group warm-up starts 5 mins after the hour! Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 […]

03/14/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal machine 200m run + Group warm-up starts 5 mins after the hour! Weightlifting A1: Back Squat (5X3 at 75% of 1RM ) Rest 1:00 between A1 and A2 A2: Seated box jump (5X5 – increase height with sets ) Rest 1:00-1:30 between sets […]

03/13/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 50 double unders + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins BAR MUSCLE UP practice! + 3-4 rounds: 40 kettlebell deadbugs 20 Russian twists 10 V-ups :20 hollow hold Metcon Metcon (AMRAP – Reps) OTM X21 M1: max double […]

03/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A1: Push Press (3X3 at 75% of 1RM ) Rest 1:00 between A1 and A2 A2: Split jerk from rack or blocks (3X3 at 75% of 1RM ) Rest 1:00 between A1 […]

03/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 2:00 ski + Group warm-up starts 5 mins after the hour! Weightlifting Front Squat (5X3 at 75% ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22 with a partner relay style: 15 wallballs 20/14 10 box jump overs 24/20 5 burpees Cooldown […]

03/09/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter ski erg 100 double unders or 200 singles Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Reps) 4 rounds: 1 minute max calories on rower 1 minute max sit-ups 1 minute max wall balls 1 minute […]

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