10/22/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 20 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting A: Back Squat (3X10 5-10# heavier than last week ) rest 2-3 mins between sets B: Squat Snatch (5 @65%, 4@75%, 3@85%, 2@90%, 1 heavy single ) Rest […]

10/20/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calorie ski erg 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 4 rounds: 100 meter farmers carry 100 meter overhead carry 15 lateral box overs 20 hollow single-leg extensions

10/19/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting A1: Tempo strict press @3131 (3X6 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Ring row with 3 sec hold at top (3X8 ) Scale as needed or […]

10/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (3X10 increase weight with sets ) Rest 2-3 mins between sets B: Clean and Jerk (5 at 65%/4 at 75%/3 at 85%/2 at 90%/1 heavy single) Percentages based off […]

10/17/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Gymnastics 10 mins ring muscle up skill work! + 3 rounds: :30 hollow hold :20 copenhagen plank R/L 10 GHD sit-ups 10 barbell roll outs Metcon Metcon (AMRAP – Reps) With a partner: accumulate […]

10/16/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run or 2:30 on trueform/Assault runner + Group warm-up starts 5 mins after the hour! Weightlifting A1: Barbell Row (10-8-6-6 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Weighted dips (10-8-6-6 ring OR stationary ) Try to increase weight with […]

10/15/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m ski + Group warm-up starts 5 mins after the hour Weightlifting Back Squat (3X10, increase weight with sets ) Rest 2-3 mins Metcon Metcon (Time) 3 rounds: 35 wall balls 20/14 500m row 10 full snatch 135/95 Cooldown 30 cal machine easy pace + […]

10/13/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 200 meter run 60 box jumps 200 meter run 80 burpees 200 meter run 100 wall balls 200 meter runComplete with a partner. While one […]

10/12/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 250m row 20 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A: Push Jerk (5X5 increase weight with sets ) Rest 2 mins between sets B: Snatch grip RDL (5X5 increase weight with sets ) Rest 1:30-2:00 between sets […]

10/11/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up starts 5 mins after the hour! Weightlifting Front Squat (3X12 heavier than last week! ) Rest as needed between sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 30′ walking lunge (body weight) 200m run […]

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