05/09/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 10 burpee broad jumps + Group warm-up starts 5 mins after the hour Gymnastics 10 mins or 3 Rounds of: :15 L-Sit Hold :30 Supine GHD hold (face up, torso parallel to the ground) :60 Prone GHD hold (face down, torso parallel […]

05/08/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting Power Snatch (Work to a heavy or 1RM power snatch ) Metcon A: Metcon (AMRAP – Reps) AMRAP 3 max power snatch at 65% of heavy single established earlierRest […]

05/07/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 calorie assault bike or row + Group warm-up starts 5 mins after the hour! Weightlifting A: Weighted Pull-ups (Establish a 1RM in 4 sets then 3X3 at 75% ) B: Barbell Row (3X AMRAP 1:00 empty barbell 45/35 row, rest :30 ) Score is […]

05/05/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 400 meter run 5 wall walks 15 overhead weighted sit-ups 30 calorie bike 5 wall walks 15 overhead weighted sit-ups 30 calorie row 5 wall walks 15 overhead […]

05/04/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal row 15 cal ski + Group warm-up starts 5 mins after the hour! Skill 10 minutes of butterfly pull-up skill work and drills! Metcon Metcon (Time) 800m run 50 pull-ups 100 push-ups 150 air squats 800m run Wear 20/14 vest if you want […]

05/03/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting 5RM hang clean 2 power/3 full (Work to a heavy 5RM in 8 sets ) Rest as needed Metcon Metcon (Time) 3 rounds: 50′ OH walking plate lunge 400m run 15 toes […]

05/02/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run Group warm-up starts 5 mins after the hour! Gymnastics 5 mins handstand forward roll practice on mats 15 mins or 3-4 rounds: A1) seal walk with sliders across floor A2) hollow arch roll arcoss floor A3) accumuate 10ft HS walk (with a spot […]

05/01/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 calorie machine + Group warm-up starts 5 mins after the hour! Weightlifting A1: Ring Rows (4X10 ) rest 1:00 between A1 and A2 A2: DB push press (4X20 increase weight with sets ) Rest 1:00 between sets Metcon Metcon (AMRAP – Rounds) “Death by […]

04/30/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal AB + Group warm-up starts 5 mins after the hour! Weightlifting Taken from the ground: 3 overhead squats + 8 overhead walking lunges (5 sets, Increase weight) Rest as needed Metcon Metcon (Time) 500m row 50 back squats at body weight *each time […]

04/28/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calorie ski erg 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 4 rounds: 100 meter farmers carry 100 meter overhead carry 15 lateral box overs 20 hollow single-leg extensions

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