09/07/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 cal row + Group warm-up starts 5 mins after the hour! Weightlifting A1: Pendlay Row (10-8-6-4 ) Rest 1:00 between A1 and A2, increase weight with sets A2: Dumbbell bench press (10-8-6-4) Rest 1:00 between sets Metcon Cooldown 400m run/jog/walk + Group cool down […]

09/06/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 10 burpees 10 cal row 10 cal bike 10 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting Overhead Squat (From the ground: OHS 5-5-3-2-1-1-1) Rest as needed Metcon Metcon (Time) 50 calorie machine 800m run 30 hang snatch 135/95 30 OHS […]

09/05/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 25 cal ski or bike + Group warm-up starts 5 mins after the hour! Gymnastics 15-20 mins: 50 landmine sit-ups 30 strict toes to bar or knees to elbows 20 of the complex: 5 hollow rocks 6 jack knives 5 V-ups or crunches […]

09/04/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 100 double unders + Group warm-up starts 5 mins after the hour! Weightlifting A: Strict pull-up (4X MAX effort strict pull-up sets ) Body weight or band if needed, add weight if BW is easy for youRest 2 mins between sets, score is combined reps […]

09/03/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal row 20 jumping lunges + Group warm-up starts 5 mins after the hour! Weightlifting Squat clean + hang squat clean + 3 front squats (Work to a heavy complex in 20 mins ) Rest as needed Metcon Metcon (AMRAP – Reps) […]

09/01/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter ski erg 100 double unders Group warm-up starts ten minutes after the hour. Metcon Metcon (AMRAP – Reps) 4 rounds: 1 minute max calories on rower 1 minute max sit-ups 1 minute max wall balls 1 minute max jumping lunges […]

08/31/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 35 cal machine + group warm-up starts 5 mins after the hour! Weightlifting A: Split jerk from rack or blocks (work to a 1RM ) B: Push Press (30 reps at 50-60% of your SJ ) Each time you break complete 3 wall walks, score […]

08/30/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting Overhead Squat (6X3 increase weight with sets ) Rest as needed Metcon Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor […]

08/29/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour! Gymnastics Weakness Wednesday! 20 mins to work on some skills that you want to improve or learn! -Ring muscle ups -Bar muscle ups -Butterfly pull-ups -Chest to bar pull-ups -Handstand walks -Handstand push-ups -ANYTHING […]

08/28/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 single unders 50 double unders + Group warm-up starts 5 mins after the hour Weightlifting A1: Landmine press (4X8/arm ) Rest 1:00 between A1 and A2 A2: Barbell Row (4X10 reps ) Rest 2:00 between sets Metcon Metcon (Time) 5 rounds: 50 double unders […]

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