01/21/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting Cluster (6-8 sets to work to a heavy set of 5 clusters ) Touch and go squat clean thrusterRest 2 mins between heavy sets Metcon CrossFit Games Open 13.3 (AMRAP – Rounds […]

01/19/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 50 jumping jacks 2 minutes jump rope practice 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 […]

01/18/2019

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 A: Pull-up complex: 4 kipping pull ups + 3 chest to bar (Perfect reps! 8 Sets ) Rest as needed B: Deadlift (Increase weight with sets 5X5 ) Metcon […]

01/17/2019

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: Snatch complex: 2 touch and go full snatch + 1 hang full snatch + 1 overhead squat with a 5 second pause in the bottom (Work to a heavy […]

01/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins kipping or butterfly pull-up/chest to bar practice! + 3 rounds: A1) 30 L-hang flutter kicks A2) 20 russian twists A3) 10 ring body saw A4) :30 hollow hold Metcon Metcon […]

01/15/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A: Overhead complex: 3 strict press + 3 push press + 1 split jerk (work to a heavy complex in 8-10 sets ) increase weight with setsRest as needed B: Bent over […]

01/14/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 25 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting Clean complex: 2 touch and go full cleans + 1 hang full clean + 1 front squat with a 5 second pause in the bottom (8 sets to work […]

01/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up (No Measure) No group classes today!SLC Crossfit will be hosting the Granite Games Throwdown! Come in to cheer on your friends and watch all of the competitors throughout the morning. The first workout starts at 9am!

01/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A: Pull-up complex: 1 strict + 3 kipping pull-ups + 2 chest to bar pull-ups (8 sets! ) For perfection!! Rest 1:00-1:30 B: Dumbbell bench press @3131 (3X8 ) Rest 1:00-1:30 Metcon […]

01/10/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 35 calorie machine + group warm-up starts 5 mins after the hour! Weightlifting Snatch complex: power snatch + hang full snatch + 3 overhead squats (Work to a heavy complex in 10 sets) Rest as needed, work to a heavy complex Metcon Metcon (AMRAP – […]

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