04/20/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3 mins machine or 400m run Group warm-up starts 5 mins after the hour! Weightlifting A1: Dumbbell bench press (3X12, increase weight with sets ) Rest 1:00 between A1 and A2 A2: Bent over barbell rows (W/:02 pause at top, 3X8 increase weight with sets […]

04/19/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row Group warm-up starts 5 mins after the hour Weightlifting Power clean + hang power clean + 2 front squats (20 mins or 6 sets ) Metcon Metcon (Time) 12-1 deadlifts 185/125 1-12 box overs 24/20 3 bar facing burpees between sets 15 min […]

04/18/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run down and back farmer carry Group warm-up starts 5 mins after the hour! Gymnastics 3 rounds or 10 mins: 10 hollow rocks 20 crunches :30 Lhang + 10 mins Weakness Wednesday skill work! Metcon Metcon (Time) 100 double unders 30 KBS 53/35 30 […]

04/17/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 100 double unders Group warm-up starts 5 mins after the hour! Weightlifting A1: Pull -up + jumping pull-ups (Score total reps of STRICT pull-ups (BW/or band)) 3X :30 strict pull-up amrap immediately into :40 jumping pull-upsRest 1:00 between A1 and A2 A2 : Push press […]

04/14/2018

Salt Lake City CrossFit – WOD No group classes today, but come in to cheer on the teams competing in the Girls Gone Rx Competition starting at 9am! View Public Whiteboard

04/16/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts 5 min after the hour! Weightlifting Metcon Cooldown 500m row 10 slow yoga push-ups 90 sec banded shoulder distraction 3 mins lat/thoracic rolling

04/13/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 35 calorie machine + Group warm-up starts 5 mins after the hour! Weightlifting Squat Snatch (Cluster 1.1.1 (rest :10) Every 90 X8 ) Increase weight at least 3 times through the 8 sets Metcon Metcon (Time) 75 wall balls 20/14 50 calorie machine 25 overhead […]

04/12/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3-5 minutes assault bike + Group warm-up starts 5 mins after the hour Weightlifting EMOM X12 ODD- pull-ups EVEN- renegade rows Score is total reps at end of EMOM for each movement Pull-ups (Odd: :40 max effort pull-ups ) Renegade Row (EVEN: :40 max effort […]

04/11/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 20 burpees Group warm-up starts 5 minutes after the hour Warm-up 500m row Group warm-up starts 5 mins after the hour Gymnastics Gymnastics Complete testing from the last 2 weeks if you got behind on any of the testing! OR 3-4 rounds […]

04/10/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run Group warm-up starts 5 mins after the hour! Weightlifting Back squat/ front squat (Every 90 seconds X8 – 7 BS into 10 FS ) Metcon Metcon (Time) 3 rounds: 400m run 50′ walking front rack lunge with DBs 12 toes to bar Cooldown […]

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