12/10/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 250m row + Group warm-up starts 5 mins after the hour! Weightlifting Back Squat (Work up to a 3 rep max back squat in 20 mins ) Rest as needed Metcon Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go […]

12/08/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row Group warm-up starts 10 minutes after the hour! Metcon A: Metcon (AMRAP – Reps) 3 rounds: 1 minute max reps squats 1 minute max reps sit-ups 1 minute max reps push-ups rest 1 minute between rounds B: Metcon (AMRAP […]

12/07/2018

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 Front Squat (6X4 5-10# heavier than last week!) Rest as needed Metcon Metcon (Time) 50 thrusters 95/65 120 double unders 50 wall balls 20/14 120 double unders 50 […]

12/06/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting EMOM X21- weighted, band, or BW- Whatever will promote PERFECT reps! Focus on movement quality! 1: Weighted stationary dip (Minute 1: 7 reps ) *Add weight, body weight, or use bands if needed […]

12/05/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m assault or trueform run 20 cal assault bike + Group warm-up starts 5 mins after the hour! Gymnastics Gymnastics 5 mins pistol practice! + 3 rounds: 30 hollow hold scissor kicks 30 kettlebell deadbugs 5 GHD sit-ups + :20 GHD hollow hold Metcon Metcon […]

12/04/2018

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 Back Squat (6X4 5-10# heavier than last week!! ) Rest as needed Metcon Metcon (AMRAP – Reps) AMRAP 14 50 double unders 10 devils press 40/20 30 jumping lunges […]

12/03/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 10 burpees 200m run 10 cal bike + Group warm-up starts 5 mins after the hour! Weightlifting A: Split Jerk (From a power clean 6-4-4-2-1-1) Rest as needed B: Rope Climb (As many climbs as possible in 7 mins ) Rest as needed Metcon Metcon […]

12/01/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 250 meter ski 200 meter run Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 squats 5 burpee pull-ups 10 meter plank walk 5 wall balls 5 knees to elbows 10 meter […]

11/30/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting Front Squat (5X4 increase weight with sets) 5-10# heavier than last week! Metcon Metcon (AMRAP – Reps) With a partner AMRAP 22: 120 wall balls 20/14 (one person at a time- switch […]

11/29/2018

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 A1: Weighted dips (6-4-4-2-1 increase weight with sets ) Rest 1:00 seconds between A1 and A2 A2: Bent Over Row (6-4-4-2-1 ) Increase weight with sets, rest 2:00 between […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP