02/24/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 calorie bike 3 rounds: 10 meter broad jump 10 inchworm push-ups 10 ring rows 10 wall balls 30 second hollow hold 30 second arch hold Metcon Metcon (Time) 20 box jumps 12 burpee pull-ups 50 double unders 18 box jumps 14 […]

02/23/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 calorie row Group warm-up starts 5 mins after the hour! Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 […]

02/22/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 30′ shuttle runs (down and back = 1) 2:00 assault bike Group warm-up starts 5 mins after the hour! Weightlifting A: Back Squat (4X8 rest as needed, increase weight with sets ) B: Hang power snatch + 2 hang squat snatch (Increase weight with […]

02/21/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 calorie row Group warm-up starts 5 mins after the hour! Gymnastics The 2018 OPEN starts tomorrow!! We will be doing the workouts as a class on Friday’s. WEAKNESS WEDNESDAY! Use today to work on your weaknesses and any skills that you want to improve […]

02/20/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 100 double unders Group warm-up starts 5 mins after the hour! Weightlifting A1: Push Press (As heavy as possible 4X8 ) Rest 1:00 between A1 and A2 A2: Weighted Pull-ups (4X5 increase weight with sets ) Rest 2:00 between sets Metcon Metcon (No Measure) EMOM […]

02/19/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3:00-5:00 on a machine Group warm-up starts 5 minutes after the hour! Weightlifting A: Front Squat (4X8 rest 2:00, Increase weight with sets ) B: Hang clean + 2 hang full cleans (Work to a heavy complex in 6 sets or 12 mins ) Metcon […]

02/17/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 150 singles 3 rounds: 5 inchworms 5 sprawls 10 meter walking lunge 10 meter broad jump 10 pass throughs 20 meter plank walk Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP with a partner: 8 alternating knees […]

02/16/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3 rounds: 1:00 true form run 10 PVC pass thrus 10 push-ups 1 wall walk + 10 shoulder shrugs Weightlifting Alternate between A1 and A2 four times A1: Bench Press (Establish a heavy single in 4 sets ) Rest 90 seconds between A1 and A2 […]

02/15/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Weightlifting A: Back Squat (Work to a 1RM in 10 mins ) Rest as needed B: Full snatch + hang […]

02/14/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3 rounds: 10 calorie ski 20 hollow rocks 1:00 plank 20 arch rocks 10 PVC pass-thrus Gymnastics 20 mins to complete 3-4 rounds: 12 landmine sit-ups each side 12 pike ups with sliders 20 superman rocks 20 side star plank rotations right 20 side star […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP