08/27/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal bike 200m run + Group warm-up starts 5 mins after the hour! Weightlifting 5RM thruster from the rack (Rest as needed, establish 5RM in 6 sets or 20 mins) Metcon Metcon (Time) 5 rounds: 25′ walking front rack lunge 135/95 7 front squats […]

08/25/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 cal bike 200 meter run Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 20 box jumps 12 burpee pull-ups 50 double unders 18 box jumps 14 burpee pull-ups 50 double unders 16 box jumps 16 burpee pull-ups 50 […]

08/24/2018

Salt Lake City CrossFit – WOD We will see you TOMORROW, August 25th at Sugarhouse park for our 10 YEAR Anniversary party! Games, food, friends, and muscles. View Public Whiteboard Warm-up 10 burpees 10 cal row 10 cal ski + group warm-up starts 5 mins after the hour Weightlifting 5 mins to warm-up to starting […]

08/23/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal bike 20 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting Back Squat (10-8-6-4-2 Heavier than last week ) Rest as needed Metcon Metcon (Time) 50 deadlifts 225/155 100 wall balls 20/14 200 double unders Cooldown 3-5 mins […]

08/22/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 100 double unders + Group warm-up starts 5 mins after the hour Gymnastics 20 mins or 4 rounds: A1) Dumbbell side plank rotation 7 each side A2) L-sit lift overs 20 total (alt sides) A3) Side star plank :30 each side A4) Dual KB or […]

08/21/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting A1: Weighted stationary dip (8-8-6-4) *Add weight, body weight, or use bands if neededRest 1 min between A1 and A2 A2: Weighted pull-up with 2 second hold at top (8-8-6-4 ) *Add […]

08/20/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal machine or 400m warm-up jog + Group warm-up starts 5 mins after the hour! Weightlifting Dumbbell front rack walking lunge (4X24 alternating steps ) Increase weight with setsRest 2:30 between sets Metcon 10 mins to warm-up snatch as a class (barbell warm-up) jump […]

08/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 2:00 jump rope practice Group warm-up starts ten minutes after the hour! Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP with a partner: 8 alternating knees to elbows 10 meter plank over burpees 12 alternating push-ups 14 […]

08/17/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal machine of choice or 400m jog + Group warm-up starts 5 mins after the hour! Weightlifting A1: Renegade row (3X20 alt arms increase weight with sets ) alternating arms 20-20-20Rest 1:00 between A1 and A2 A2: 1/2 kneeling arnold press (3X8/arm increase weight […]

08/16/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal assault bike + 5 mins after the hour group warm-up! Weightlifting 3RM deadlift (Work to a 3RM deadlift in 12 mins ) Rest as needed Metcon Metcon (Time) 10 rounds : 25 double unders 7 deadlifts 185/125 5 toes to bar Cooldown 400m […]

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