06/21/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal row 20 cal ski 20 cal bike + Group warm-up starts 5 mins after the hour! Weightlifting Dumbbell front rack walking lunge (4X100′ walking lunge ) Increase weight with setsRest 2:00 increase weight with sets Metcon Metcon (Time) every 5 mins X4 400m […]

06/20/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 75 double unders + group warm-up starts 5 mins after the hour! Gymnastics 3 rounds: 30 hollow hold scissor kicks 30 kettlebell deadbugs wall walk + 10 shoulder shrugs + 10 shoulder taps Metcon rest 5:00 between Metcon (Time) 1 mile run Metcon (Time) 1k […]

06/19/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m jog + group warm-up starts 5 mins after the hour Weightlifting A1: Bench Press (5X3 at 75% of 1RM ) Rest 1:00 between A1 and A2 A2: Weighted Pull-ups (5X3 at 75% ) Rest 2:00 between sets Metcon Fran (Time) 21-15-9 Thrusters, 95# / […]

06/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour! Weightlifting 20 mins for snatch and clean and jerk singles A: Snatch (5X1 snatch at 75-80% of 1rm last week ) Rest as needed B: Clean and Jerk (5X1 clean & jerk at 75-80% […]

06/16/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 25 cal bike 100 double understand Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 100 sit-ups 800 meter run 60 man makers 400 meter farmer carry 200 meter overhead carry

06/15/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal bike 20 cal ski + group warm-up starts 5 mins after the hour! Weightlifting Power snatch + hang power snatch + OHS (20 mins or heavy single in 8 sets ) rest as needed Metcon Metcon (Time) With a partner: 200 wall balls […]

06/14/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal assualt bike 30 double unders + group warm-up starts 5 mins after the hour Weightlifting Back Squat (3X20 increase weight each set ) rest 3:00 between sets Metcon Metcon (Time) 5 rounds at 100% effort: 15/10 cal AB 8 power cleans 95/65 10 […]

06/13/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal assault bike + group warm-up starts 5 mins after the hour! Gymnastics 3 rounds or 15 mins A1) feet in low rings pull to pike 5 slow and controlled reps A2) Wallball/Barbell thoracic spine opener accumulate :30 A3) strict knees to […]

06/12/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts 5 mins after the hour! Weightlifting A1: DB push press (3X20 increase weight with sets ) Rest :30 between A1 and A2 A2: Bird dog row (3X10/side ) Rest as needed Metcon Metcon (AMRAP – Rounds and Reps) 0:00-9:00 […]

06/11/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal row 50 double unders + group warm-up starts 5 mins after the hour! Weightlifting A: Snatch (10 mins to establish a 1RM snatch ) rest as needed B: Clean and Jerk (10 mins to establish a 1RM clean and jerk ) Rest as […]

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