07/19/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 100 double unders or single unders + group warm-up starts 5 mins after the hour! Weightlifting A1: Romanian deadlift (RDL) tempo@3030 (4X5, increase weight with sets ) Rest 1:00 A2: Glute-Ham Raises (4X5-8 slow and controlled PERFECT reps ) Rest 2:00 between sets Metcon Cooldown […]

07/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3 minutes machine or 50 cals + Group warm-up starts 5 mins after the hour! Gymnastics 3-4 rounds or 20 mins: 7 barbell roll outs :20 GHD hollow hold 20 side plank rotations/side :30 elbows to hands plank march Rest as needed Metcon Metcon (Time) […]

07/17/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 20 cal row + Group warm-up starts 5 mins after the hour! Weightlifting Rear elevated split squats (W/ a barbell in back rack 4X8-10/leg ) Rest 2:00 between sets Metcon Metcon (Time) 1 round for time: 400m run 50 alt dumbbell step […]

07/16/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 100 double unders or single unders + Group warm-up starts 5 mins after the hour! Weightlifting A1: Close grip bench press @30X0 (increase weight with sets 4-3-3-2-2) record heaviest set of 2, rest 1:00 between A1 and A2 A2: Pendlay row (5X6-8 reps, increase weight […]

07/14/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 100 double unders 200 meter run Group warm-up starts 10 minutes after the hour Metcon Metcon (Time) 500 meter row 3 rounds of: 8 burpees 5 knees to elbows 2 wall walks 400 meter run 3 rounds of: 8 burpees 5 knees […]

07/13/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 calorie machine + group warm-up starts 5 mins after the hour! Weightlifting Power clean + hang power clean + push press + push jerk (8X1 work to a heavy complex in 8 sets ) Metcon Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: […]

07/12/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + group warm-up starts 5 mins after the hour! Weightlifting Back squat tempo @42X1 (5X5 as heavy as possible ) Rest 2:00 between sets Metcon Metcon (Time) 1K row 100 wall balls 20/14 Cooldown 200m run 200m walk + 3-5 mins group stretch

07/11/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + group warm-up starts 5 mins after the hour! Gymnastics 20 minutes to complete: 25 Ball slide to press (press optional) Accumulate 3:00 hollow hand walk with feet on rower seat 60 alternating hollow single arm slide outs with sliders 100 plank […]

07/10/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour Weightlifting Double kettlebell deficit sumo deadlift (4X10 ) rest 1-2 mins between sets Metcon Metcon (Time) In 2:30 5 snatch 95/65 10 box jumps 24/20 calorie assault bike in remaining time rest 1:00 * […]

07/09/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + group warm-up starts 5 mins after the hour! Weightlifting A1: Tempo DB bench press @30X1 (3X8-10 reps increase weight with sets ) Rest 1:00-1:30 A2: Tempo dual DB prone row @2111 (3X8-10 reps ) Rest 2:00 between sets B: ring plank hold […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP