03/08/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 2 rounds: 200m run 5 burpees + Group warm-up starts 5 mins after the hour! Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 […]

03/07/2019

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 A: Rear elevated split squats (4X10/leg ) Rest :30 between legs, rest 1:00 between sets B: Power snatch + hang squat snatch + 2 overhead squats (Increase weight every […]

03/06/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal assault bike 10 cal row + Group warm-up starts 5 mins after the hour! Skill 5-10 mins of pistol squat practice! If you have these down, try some weighted pistols or a pistol with a PVC overhead! Metcon Metcon (AMRAP – Rounds and […]

03/05/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal bike 15 cal ski 25 jumping jacks + Group warm-up starts 5 mins after the hour! Weightlifting A1: Dumbbell cross body carry – 75′ (75′ each arm, focus on perfect positioning ) No rest between arms, :30 rest between A1 and A2. Increase […]

03/04/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Rack Lunge (4X10 steps increase weight with sets ) Rest 2:00 between sets B: power clean + hang squat clean + 2 front squats (Increase weight every 2 sets ) EMOM […]

03/02/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 200 meter run Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 20 box jumps 12 burpee pull-ups 50 double unders 18 box jumps 14 burpee pull-ups 50 double unders 16 box jumps 16 burpee pull-ups 50 […]

03/01/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine 200m farmers carry + Group warm-up starts 5 mins after the hour! Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 […]

02/28/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting A: Back Squat (3X5 increase weight with sets ) Rest 2:00 between sets B: Power snatch + full snatch (EMOM X10 at 60-75% of heavy single from last week ) Increase weight […]

02/27/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal bike + Group warm-up starts 5 mins after the hour! Gymnastics 10 minutes ring muscle up practice! + 3 rounds: 7 barbell roll outs :20 GHD hollow hold 20 side plank rotations/side :30 elbows to hands plank march Metcon Metcon (AMRAP […]

02/26/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal row 20 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A1: Single arm ring row (4X8/arm (add 2 sec pause if BW is easy) ) Rest 1:00 between A1 and A2 A2: Split jerk from rack or blocks (4X3, […]

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