11/07/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m jog 200m farmers carry + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins rowing technique practice + 3 rounds: A1) :30 barbell shoulder stretch A2) 10 parallette shoot throughs (hollow to FULL extension!) A3) 20 dynamic hollow plate hops A4) 10 […]

11/06/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal ski 10 burpees + Group warm-up starts 5 mins after the hour! Weightlifting A1: Bench Press (3X5 at 75% ) Rest 1:00 between A1 and A2 A2: Max effort strict pull-up rest :10 Max effort kipping pull-up (3 sets. Score is combined reps […]

Foundations Day 2

Salt Lake City CrossFit – Foundations Program View Public Whiteboard Weightlifting Back Squat

11/05/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal assault bike 25 jumping jacks + Group warm-up starts 5 mins after the hour! Weightlifting A: Back Squat (3X5 at 75% ) B: Back rack reverse lunge (3X10 alternating lunges ) Metcon Metcon (Time) 12-9-6-3 overhead squats 115/75 toes to bar 200m run […]

11/03/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up (No Measure) 400 meter run Group warm-up starts 10 minutes after the hour! Metcon (Time) 15 wall balls 20 burpee box jumps 15 wall balls 20 burpee broad jumps 15 wall balls 20 burpee pullups 15 wall balls 20 single leg burpees 15 wall balls […]

11/02/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting A: ring pull-up or chest to ring pull-up (4X5 ) Weighted, band, or BWRest 1:00 between sets B1: Lateral plank walk (3X30′ down and back ) Rest :30 between B1 and B2 B2: […]

11/01/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal bike 20 cal row + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (4X8 increase weight with sets ) 5-10 pounds heavier than last week Metcon Metcon (Time) Clean and jerk: 10@60%, 8@70% 6@75% 4@80% 2@90% Rest 2:00 before […]

10/31/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 250m row + Group warm-up starts 5 mins after the hour! Gymnastics 5 mins pistol practice! Then: 25 GHD sit-ups (add weight if these are easy- get coaches OK) 75 Russian twists 100 hollow rocks Metcon Metcon (AMRAP – Reps) With a partner: […]

10/30/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 10 burpees 50 double unders + Group warm-up starts 5 mins after the hour! Weightlifting A1: Weighted stationary dip (Increase weight with sets 8-6-6-4-2 ) *Add weight, body weight, or use bands if neededRest 1:00 between sets A2: Bent Over Row (Increase […]

10/29/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting Back Squat (4X8 – 5-10# heavier than last week) Rest 2-3 mins between sets Metcon Metcon (Time) 15 full snatch @65% 10 full snatch @75% 5 full snatch @85% + 50 bar facing […]

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