12/28/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up starts 5 mins after the hour! Weightlifting back squat/ front squat (1 set every 3 mins X4! Increase weight with sets ) Complete 13 unbroken backsquats right into 7 unbroken front squats (rack bar and go […]

12/27/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 jumping jacks 30 alt jumping lunges + Group warm-up starts 5 mins after the hour! Weightlifting A1: Bench Press (3X5 at 70-75% of new 1RM ) Rest 1:00 between sets A2: Weighted ring rows (body parallel to floor) (3X8 ) Rest 2:00 between sets […]

12/26/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 20 cal row + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins handstand walk practice + 100 hollow rocks 3:00 L-sit 20 barbell roll outs Max Height Box Jump (Distance) Max Height Box Jump Metcon Metcon (AMRAP – Rounds […]

12/25/2018

Salt Lake City CrossFit – WOD MERRY CHRISTMAS! NO classes today, see you tomorrow! Here’s a fun at home workout! View Public Whiteboard Warm-up 10 min stretching and mobility! + 3 rounds 10 air squats 5 inch worms + 1 push-up 20 arm circles each direction Metcon Metcon (AMRAP – Reps) Air squat tabata :20 […]

12/24/2018

Salt Lake City CrossFit – WOD MERRY CHRISTMAS! View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Metcon 12 days of Christmas intermediate (Time) 1 Deadlift 225/155 2 Burpees 3 Pull ups 4 Push ups 5 Toes to bar 6 Shoulder to overhead 95/65 7 Box Jumps 20/24 8 […]

12/22/2018

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 […]

12/21/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m true form 20 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting Front Squat (Establish a 1RM front squat! ) Rest as needed! Metcon Metcon (Time) Courtesy of Street Parking! 50 lungsters (1 front rack lunge each side + 1 […]

12/20/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal row 20 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A: Split Jerk (Establish a 1RM) Rest as needed! B: Weighted dips (Establish a 1RM) Rest as needed. If you don’t have a body weight dip, then try to […]

12/19/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 300m assault or true form run + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins rowing technique! + 5 sets: 10 V-ups 15 tuck crunches :20 hollow hold :20 arch hold rest as needed + 30 side plank rotations each side Metcon […]

12/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 25 cal ski 50 double unders + Group warm-up starts 5 mins after the hour! Weightlifting A: Bench Press (Establish a 1RM bench press ) Rest as needed B: Weighted Pull-ups (Establish a 1RM weighted pull-up ) *If you don’t have a strict pull-up work […]

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