07/10/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour Weightlifting Double kettlebell deficit sumo deadlift (4X10 ) rest 1-2 mins between sets Metcon Metcon (Time) In 2:30 5 snatch 95/65 10 box jumps 24/20 calorie assault bike in remaining time rest 1:00 * […]

07/09/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + group warm-up starts 5 mins after the hour! Weightlifting A1: Tempo DB bench press @30X1 (3X8-10 reps increase weight with sets ) Rest 1:00-1:30 A2: Tempo dual DB prone row @2111 (3X8-10 reps ) Rest 2:00 between sets B: ring plank hold […]

07/07/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row Group warm-up starts 10 minutes after the hour Metcon Metcon (AMRAP – Reps) One Tabata round, alternating: Wall balls Knees to elbows rest 1 minute 4 minute AMRAP 10 wall balls 10 knees to elbows rest 2 minutes 10 […]

07/06/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour! Weightlifting Overhead Squat (5X5 as heavy as possible ) Rest 2 mins Metcon Metcon (Weight) EMOM X15 ODD: 2 full snatch + 1 power snatch EVEN: 8 bar facing burpees Cooldown 500m row easy […]

07/05/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 100 double unders + Group warm-up starts 5 min after the hour! Weightlifting A1: 1/2 kneeling single arm bottoms up KB press (3X8/arm ) Rest 1:00 between A1 and A2 A2: Single arm ring row (3X8/arm ) Rest as needed Metcon Metcon (Time) 20 man […]

07/04/2018

Salt Lake City CrossFit – WOD 9:30 AM class only today! -Coffee- Donuts- Apparal sale- Freedom- View Public Whiteboard Warm-up 30 double unders 15 cal row 15 cal assault bike + group warm-up starts 5 mins after the hour Metcon TEAM 1776 (Time) *Teams of 2 one person works at a time, switch as needed […]

07/03/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row or 40 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting Hang full clean + split jerk (8X1 work to a heavy HC+SJ in 20 mins or 8 sets ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 […]

07/02/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 cals machine + group warm-up starts 5 mins after the hour Weightlifting Dumbbell rear foot elevated split squats (3X15/leg) Metcon Metcon (AMRAP – Reps) 0:00-4:00 jumping alt lunge tabata 4:00-5:00 REST 5:00-10:00 max cals machine 10:00-17:00 AMRAP 35 double unders 15 abmat sit-upsScore is […]

06/30/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 cal bike 20 cal ski 20 cal row Group warm-up starts ten minutes after the hour! Metcon Metcon (AMRAP – Reps) 6 minute AMRAP: 3 wall walks 6 push-ups 9 box jumps2 minute rest after the AMRAP Metcon (Time) 4 rounds: […]

06/29/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal row 50 double unders + group warm-up starts 5 mins after the hour! Weightlifting 5 mins to warm up to starting weight Complex: 4 push press + 2 split jerk (EMOM X8 increase weight with sets ) Metcon Metcon (AMRAP – Rounds and […]

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