11/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 15 cal ski 15 cal bike + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins toes to bar practice! Kipping or strict! + Break up as you need: 60 with a slider: hollow tuck ins 30 dragon flags (slow and […]

11/17/2018

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) 20 total rounds: 20 meter overhead walking lunge 20 meter plank walk 10 deadbug crunchesPerformed relay style with a partner.

11/16/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts 5 mins after the hour! Weightlifting Front Squat (4X6 5-10# heavier than your 8’s!! ) Rest 2-3 mins Metcon Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ […]

11/15/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal row 10 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A: Split Jerk (Unbroken 6-6-4-2-2-1) **Taken from the ground from a power clean ** Rest 2:00 between sets B: Rope Climb (Complete as many reps as possible in 5 […]

11/14/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal row 20 cal ski + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins handstand, handstand walk or wall walk practice! + 3 rounds: 1:00 hollow hold 50 russian twists 3 wall walks + 10 shrugs 5 hollow chaos leg lowers […]

11/13/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + group warm-up starts 5 mins after the hour! Weightlifting A: Back Squat (4X6 as heavy as possible ) Try to increse 5-10# from the set of 8’s Metcon Metcon (AMRAP – Reps) 0:00-6:00 Work up to heavy squat snatch 6:00-7:00 change […]

11/12/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 200m farmers carry + group warm-up starts 5 mins after the hour! Weightlifting A: Bench Press (8-6-6-4-2 increase weight with sets ) Try to go 5-10 # heavier than your last 8-6-6-4-2 sets! B: Strict pull-up (Accumulate 30 PERFECT pull-ups ) Body weight […]

11/10/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calories bike 20 calories ski erg Group warm-up start 10 miunutes after the hour! Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 10 meter dragon crawl 10 toes to bar 10 squat jumps

11/09/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + group warm-up starts 5 mins after the hour! Weightlifting A1: Shoulder Press (3X5 at 75% ) Rest 1:30 between A1 and A2 A2: Bent over DB rows (3X10 /arm ) Rest 1:30 between sets Metcon Metcon (Weight) Deadlift 10-9-8-7-6-5-4-3-2-1-1 rest 1:00 […]

11/08/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (3X5 at 75% ) Rest 2-3 mins between sets B: Front Rack Lunge (3X10 ) rest 2-3 mins Metcon Metcon (AMRAP – Reps) 4 rounds: 25/20 cal assault bike 20 […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP