04/24/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal row 10 burpees 50 double unders Group warm-up starts 5 mins after the hour! Weightlifting Overhead Squat (5X3 at 75% ) Rest 2:00 Metcon Metcon (AMRAP – Reps) 5 rounds: 1:00 jumping lunges 1:00 double unders 1:00 clean and jerks 135/95 1:00 restscore […]

04/25/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal assault bike 15 cal ski 10 cal row 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 […]

04/23/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts 5 mins after the hour! Weightlifting A: :20 chin over the bar hold (3X:20 ) Light band, body weight, or weighted if BW is easyRest as needed B: Max Height Box Jump (Distance) Max Height Box Jump7:00 to establish […]

04/21/2018

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 […]

04/20/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3 mins machine or 400m run Group warm-up starts 5 mins after the hour! Weightlifting A1: Dumbbell bench press (3X12, increase weight with sets ) Rest 1:00 between A1 and A2 A2: Bent over barbell rows (W/:02 pause at top, 3X8 increase weight with sets […]

04/19/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row Group warm-up starts 5 mins after the hour Weightlifting Power clean + hang power clean + 2 front squats (20 mins or 6 sets ) Metcon Metcon (Time) 12-1 deadlifts 185/125 1-12 box overs 24/20 3 bar facing burpees between sets 15 min […]

04/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run down and back farmer carry Group warm-up starts 5 mins after the hour! Gymnastics 3 rounds or 10 mins: 10 hollow rocks 20 crunches :30 Lhang + 10 mins Weakness Wednesday skill work! Metcon Metcon (Time) 100 double unders 30 KBS 53/35 30 […]

04/17/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 100 double unders Group warm-up starts 5 mins after the hour! Weightlifting A1: Pull -up + jumping pull-ups (Score total reps of STRICT pull-ups (BW/or band)) 3X :30 strict pull-up amrap immediately into :40 jumping pull-upsRest 1:00 between A1 and A2 A2 : Push press […]

04/14/2018

Salt Lake City CrossFit – WOD No group classes today, but come in to cheer on the teams competing in the Girls Gone Rx Competition starting at 9am! View Public Whiteboard

04/16/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts 5 min after the hour! Weightlifting Metcon Cooldown 500m row 10 slow yoga push-ups 90 sec banded shoulder distraction 3 mins lat/thoracic rolling

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