02/13/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Skill Changing things up today! 5-10 mins handstand walk practice Metcon Metcon (AMRAP – Rounds) AMRAP 40 50/40 cal row 25 abmat sit-ups 75 double unders 1:00 plank hold 50/40 cal assault bike […]

02/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cals machine of choice 200m run + Group warm-up starts 5 mins after the hour! Weightlifting A1: Push jerk X2 rest :10 split jerk X2 (4X1 of the complex ) Rest :30 between A1 and A2 A2: Ring row with 3 sec hold at […]

02/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts 5 mins after the hour! Weightlifting 1 hang full clean + 1 full clean from the floor + 2 thrusters (EMOM X10 work to a heavy complex ) Increase weight every 2 sets Metcon Metcon (Time) 50 cal machine […]

02/09/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 cal ski 2:00 double/single under practice Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 3-2-1-2-3 Wall Walks Between each set of wall walks complete 2 rounds of: 10 kb swings 10 meter weighted walking lunge 5 push press […]

02/08/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal bike 200m assault or trueform run + Group warm-up 5 mins after the hour! Weightlifting A1: Max effort strict pull-up rest :10 Max effort kipping pull-up (4X max sets ) Score is combined reps for all rounds A2: Weighted dips (Stationary or ring […]

02/07/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting A: Snatch complex: full snatch + snatch balance + OHS (1.1 (rest :10 between) EMOM X8 ) Snatch grip RDL (5X3 increase weight with sets ) Tempo @3131 Metcon Cooldown 200m run […]

02/06/2019

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! Gymnastics 5-10 mins Rowing technique + 15-20 mins or 3-4 rounds: 10 GHD sit-ups 30 hollow rocks 20 russian twists :20 hollow hold Metcon Metcon (AMRAP – Reps) TABATAS! Ab-mat […]

02/05/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 25 cal row 15 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting strict press + push press + split jerk (Clusters 5X1.1 rest :10 between ) Increase weight with each set, rest 2 mins Metcon Metcon (AMRAP – Reps) 3 rounds: […]

02/04/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting Squat Clean and Jerk (5-7 sets X1.1.1 rest :10 between ) Increase weight with sets! Rest 2-3 mins between Metcon Metcon (Time) 1000m row 50 alternating pistols 25 thrusters 135/95 (or heavier than […]

02/02/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 20 cal ski Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 1-10 ladder burpees 10 meter bear crawl

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