12/17/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row 200m assault run + Group warm-up starts 5 mins after the hour! Weightlifting Back Squat (Work to a new 1RM back squat! ) Rest as needed Metcon Metcon (Weight) Full SNATCH 15-12-9 touch and go from the floor only, even a re-grip off […]

12/15/2018

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 10 minutes after the hour! Metcon Metcon (Time) 12 Days of Christmas 1 Wall Walk 2 Pull-ups 3 Sit-ups 4 Broad Jumps 5 Burpees 6 Knees to Elbows 7 Squats 8 Wall […]

12/14/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 25 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting Front Squat (Establish a 3RM front squat ) Rest as needed Metcon Metcon (Time) 21-15-9 thrusters 95/65 toes to bar rest 3:00 15-9-7 thrusters 135/95 box jumps 30/24 […]

12/13/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 25 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A1: Bird dog row (3X10/arm ) Rest 1:00 between sets A2: Romanian deadlift (RDL) tempo@3030 (3X5) Rest 2:00 between sets Metcon Rest 2:00 between snatch and metcon Metcon (Weight) Work […]

12/12/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 45 cal machine + Group warm-up starts after the hour! Gymnastics 5-10 mins bar muscle up practice! + 15 Ball slide to press (press optional) Accumulate 3:00 hollow hand walk with feet on rower seat 60 alternating hollow single arm slide outs with sliders 100 […]

12/11/2018

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 3RM in 10 mins ) rest as needed B: Weighted Pull-ups (Establish a 3RM in 8 mins ) Rest as needed Metcon Metcon (AMRAP […]

12/10/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 250m row + Group warm-up starts 5 mins after the hour! Weightlifting Back Squat (Work up to a 3 rep max back squat in 20 mins ) Rest as needed Metcon Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go […]

12/08/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row Group warm-up starts 10 minutes after the hour! Metcon A: Metcon (AMRAP – Reps) 3 rounds: 1 minute max reps squats 1 minute max reps sit-ups 1 minute max reps push-ups rest 1 minute between rounds B: Metcon (AMRAP […]

12/07/2018

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 Front Squat (6X4 5-10# heavier than last week!) Rest as needed Metcon Metcon (Time) 50 thrusters 95/65 120 double unders 50 wall balls 20/14 120 double unders 50 […]

12/06/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting EMOM X21- weighted, band, or BW- Whatever will promote PERFECT reps! Focus on movement quality! 1: Weighted stationary dip (Minute 1: 7 reps ) *Add weight, body weight, or use bands if needed […]

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