06/28/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour! Weightlifting Full snatch + hang full snatch + 1 OHS (12 mins to establish a heavy single of the complex) Metcon Metcon (Time) 4 rounds: 25 wall balls 20/14 15 power snatch 95/65 rest […]

06/27/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal aski 20 cal assault bike + group warm-up starts 5 mins after the hour! Gymnastics 3 rounds or 15 mins: 10 barbell roll outs 25′ seal walk with sliders 10 arch hollow swings 5 strict toes to bar + 10 mins bar muscle […]

06/26/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3 rounds: 30 double unders 5 burpees + group warm-up starts 5 mins after the hour! Weightlifting Bench Press (Work to a heavy single in 12 mins ) Rest as needed Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep […]

06/25/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour! Weightlifting Front squat / Back squat (every 2:00 X5 increase weight with sets ) 5 front squats into 8 back squats Metcon Metcon (Time) 5 rounds: 500m row 20 overhead squats 95/65 Cooldown 3 […]

06/23/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 20 calories ski erg Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Reps) 2500 meter rowComplete with a partner, trading off rowing every 250 meters. Before starting the next row, partners will complete a number […]

06/22/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + group warm-up starts 5 mins after the hour!! Weightlifting Deadlift (10 mins to work to a moderate to heavy deadlift ) Rest as needed Metcon Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 […]

06/21/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal row 20 cal ski 20 cal bike + Group warm-up starts 5 mins after the hour! Weightlifting Dumbbell front rack walking lunge (4X100′ walking lunge ) Increase weight with setsRest 2:00 increase weight with sets Metcon Metcon (Time) every 5 mins X4 400m […]

06/20/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 75 double unders + group warm-up starts 5 mins after the hour! Gymnastics 3 rounds: 30 hollow hold scissor kicks 30 kettlebell deadbugs wall walk + 10 shoulder shrugs + 10 shoulder taps Metcon rest 5:00 between Metcon (Time) 1 mile run Metcon (Time) 1k […]

06/19/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m jog + group warm-up starts 5 mins after the hour Weightlifting A1: Bench Press (5X3 at 75% of 1RM ) Rest 1:00 between A1 and A2 A2: Weighted Pull-ups (5X3 at 75% ) Rest 2:00 between sets Metcon Fran (Time) 21-15-9 Thrusters, 95# / […]

06/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour! Weightlifting 20 mins for snatch and clean and jerk singles A: Snatch (5X1 snatch at 75-80% of 1rm last week ) Rest as needed B: Clean and Jerk (5X1 clean & jerk at 75-80% […]

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