04/27/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 200m run + Group warm-up starts 5 mins after the hour Weightlifting 3 touch and go power snatch + 2 touch and go full snatch (15-20 mins 5 sets to establish a 5RM ) Rest as needed Metcon 20 min time cap […]

04/26/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3:00 machine + Group warm-up starts 5 mins after the hour! Weightlifting A: Bench Press (3X5 at 75% ) Rest as needed B: Single leg dumbbell RDL (3X12/leg ) Rest as needed Metcon Metcon (AMRAP – Rounds and Reps) 2X AMRAP 7 250m row or […]

05/01/2018

Salt Lake City CrossFit – SLC Barbell View Public Whiteboard

04/26/2018

Salt Lake City CrossFit – SLC Barbell View Public Whiteboard

04/27/2018

Salt Lake City CrossFit – SLC Barbell View Public Whiteboard

04/25/2018

Salt Lake City CrossFit – SLC Barbell View Public Whiteboard

04/24/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal row 10 burpees 50 double unders Group warm-up starts 5 mins after the hour! Weightlifting Overhead Squat (5X3 at 75% ) Rest 2:00 Metcon Metcon (AMRAP – Reps) 5 rounds: 1:00 jumping lunges 1:00 double unders 1:00 clean and jerks 135/95 1:00 restscore […]

04/25/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal assault bike 15 cal ski 10 cal row Group warm-up starts 5 mins after the hour! Gymnastics 20 minutes to complete: 25 Ball slide to press (press optional) Accumulate 3:00 hollow hand walk with feet on rower seat 60 alternating hollow single arm […]

04/23/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts 5 mins after the hour! Weightlifting A: :20 chin over the bar hold (3X:20 ) Light band, body weight, or weighted if BW is easyRest as needed B: Max Height Box Jump (Distance) Max Height Box Jump7:00 to establish […]

04/21/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 200 meter run 60 box jumps 200 meter run 80 burpees 200 meter run 100 wall balls 200 meter runComplete with a partner. While one […]

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