09/19/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 20 cal ski 200m run + Group warm-up starts 5 mins after the hour! Gymnastics 20 mins- A1) seated alternating arm in front core exercise 10/arm A2) :30 plank hold A3) :30 / each side- side plank on elbow with weight in top […]

09/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3:00 double unders * everytime you trip do 2 burpees! + group warm-up starts 5 mins after the hour! Weightlifting 23 mins to find your totals! Shoulder to overhead total (Total Weight) Shoulder Press (1 Rep Max)Push Press (1 Rep Max)Split Jerk (1 Rep Max) […]

09/17/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour! Weightlifting Front Squat (Every 90 seconds X7 10 front squats ) Taken from the floor, increase weight with sets Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Cooldown 3-5 mins […]

09/15/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 100 double unders Group warm-up starts ten minutes after the hour! Metcon Metcon (Time) 2000 meter row 10 burpees 10 toes to bar 1500 meter row 15 burpees 10 toes to bar 1000 meter row 20 burpees 10 toes […]

09/14/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 800m run/walk + group warm-up starts 5 mins after the hour! Weightlifting A1: Weighted dip clusters (4X3.2, rest :10 between clusters ) Weighted, band, or body weightRest 1:00 between A1 and A2, increase weight with sets A2: Weighted pull-up clusters (4X3.2, rest :10 between clusters […]

09/13/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine 200m jog + Group warm-up starts 5 mins after the hour! Weightlifting Deadlift (8-5-5-3-1 ) Increase weight with sets, rest as needed Metcon Metcon (Time) 3 rounds: 25 wall balls 20/24 15 deadlifts 225/155 500m row rest 2 mins between rounds Cooldown […]

09/12/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up 5 mins after the hour! Gymnastics Hollow rock tabata as a class 150 russian twists for time accumulate 3:00 ring plank hold Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 20/15 cal machine 20 abmat […]

09/11/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row 20 cal bike + Group warm-up starts 5 mins after the hour! Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, […]

09/10/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal bike + Group warm-up starts 5 mins after the hour! Weightlifting A: Back Squat (Every 90 seconds X7 10 back squats ) Increase weight with sets, record heaviest set Metcon Metcon (Weight) 0:00 – 6:00 Work to a 3RM touch and go full […]

09/08/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calorie assault bike 20 calorie ski erg Group warm-up starts ten minutes after the hour! Metcon Metcon (Time) 3 rounds: 400 meter run 5 wall walks 10 knees to elbows 5 man makers 500 meter row Rest 90 second between rounds […]

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