01/09/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 25 cal row + group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins handstand walk and handstand hold practice! + 3 rounds: 12 landmine sit-ups each side 12 knees to elbow 20 superman rocks 20 side star plank rotations right 20 side star […]

01/08/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal asault bike + Group warm-up starts 5 mins after the hour! Weightlifting A: Overhead complex: 1 push press + 2 push jerks + 3 split jerks Rest as needed, work to a heavy complex B: Bent over barbell rows (3X10 ) […]

01/07/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m assault or trueform run 20 cal assault bike + Group warm-up 5 mins after the hour!! Weightlifting Clean complex: power clean + hang squat clean + 3 front squats (10X1 increase weight with sets ) Work to a heavy complex, rest as neededRest as […]

01/05/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 calorie bike 2:00 double under practice Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Reps) One full Tabata round, alternating: Wall balls Knees to elbows rest 1 minutePerform wall balls for 20 seconds, rest for 10 seconds. […]

01/04/2019

Salt Lake City CrossFit – WOD O.U.R. 2 MILLION REPS WOD to raise awareness of the 2,000,000 children victimized by human trafficking. View Public Whiteboard Warm-up 200m run 20 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting A1: Bird dog row (3X10/arm ) Rest 1:00 between A1 and A2 A2: […]

01/03/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 25 cal ski 250m row + Group warm-up starts 5 mins after the hour! Weightlifting A: Power Snatch (Establish a 3RM ) 8 minutes to establish a 3RM B: Power Clean and Jerk (Establish a 3RM ) 8 mins to establish a 3RM Metcon PICK […]

01/02/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins toes to bar practice! + 3 rounds: 10 ghd sit-ups + :20 hollow hold 3 of the complex: 10 jack knives + 10 crunches + 15 hollow rocks 20 arch […]

01/01/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting Deadlift (Establish a 1RM Deadlift! ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22 4 alt dumbbell snatch 40/20 4 deadlifts 135/95 4 calorie row 6 6 6 8 8 8 […]

12/31/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm up starts 5 mins after the hour! Weightlifting A: Clean and Jerk (10 mins to establish a 1RM clean and jerk! ) B: Snatch (10 mins to establish a 1RM snatch! ) Metcon NYE 12/31 (Time) 12/31 NYE! 31 power […]

12/29/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 calorie ski ergs 2:00 minutes jump rope practice Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 1000 meter row 1 round of Cindy 750 meter row 2 rounds of Cindy 500 meter row 3 rounds of Cindy 250 […]

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