10/27/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 400 meter run 5 wall walks 15 overhead weighted sit-ups 30 calorie bike 5 wall walks 15 overhead weighted sit-ups 30 calorie row 5 wall walks 15 overhead […]

10/26/2018

Salt Lake City CrossFit – WOD Don’t forget about the HALLOWEEN WOD tonight at 6:00!!! View Public Whiteboard Warm-up 40 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting A1: Seated behind the neck strict press (3X8 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Marching plank from […]

10/25/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 75 double unders 10 burpees + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (Front squat 3X10 5-10# heavier than last week ) Rest 2-3 between sets Metcon Metcon (Time) 5 rounds: 25 wall balls 20/14 15 power cleans 95/65 10 […]

10/24/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine 200m run + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins bar muscle up practice! + 15 mins rotate and rest as needed: A1) feet in low rings pull to pike 5 slow and controlled reps A2) strict knees […]

10/23/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 20 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting A: Bench Press (Increase weight with sets 8-6-6-4-2) rest 1:00-1:30 between sets B: Weighted Pull-ups (Weighted, banded, or BW 8-6-6-4-2) Rest 1:00-1:30 between sets Metcon Metcon (Calories) Every […]

10/22/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 20 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting A: Back Squat (3X10 5-10# heavier than last week ) rest 2-3 mins between sets B: Squat Snatch (5 @65%, 4@75%, 3@85%, 2@90%, 1 heavy single ) Rest […]

10/20/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calorie ski erg 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 4 rounds: 100 meter farmers carry 100 meter overhead carry 15 lateral box overs 20 hollow single-leg extensions

10/19/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting A1: Tempo strict press @3131 (3X6 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Ring row with 3 sec hold at top (3X8 ) Scale as needed or […]

10/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (3X10 increase weight with sets ) Rest 2-3 mins between sets B: Clean and Jerk (5 at 65%/4 at 75%/3 at 85%/2 at 90%/1 heavy single) Percentages based off […]

10/17/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Gymnastics 10 mins ring muscle up skill work! + 3 rounds: :30 hollow hold :20 copenhagen plank R/L 10 GHD sit-ups 10 barbell roll outs Metcon Metcon (AMRAP – Reps) With a partner: accumulate […]

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