08/15/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 200m row + group warm-up starts 5 mins after the hour! Gymnastics 15-20 mins or 4 rounds: A1) 30 L-hang flutter kicks A2) 20 russian twists A3) 10 ring body saw A4) :30 hollow hold rest as needed Metcon Rest 7-10 mins […]

08/14/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal assault bike + group warm-up starts 5 mins after the hour! Weightlifting Back Squat (10-8-6-4-2 ) Record set of 2, rest 1:00 between sets Metcon Metcon (Time) 50 cal row 50 wallballs 20/14 25 burpees to 6″ target rest 3 40 cal row […]

08/13/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + group warm-up starts 5 mins after the hour! Weightlifting Metcon A: Power clean + 5 push press (Work to a heavy set in 6 sets ) Rest 2:00 between sets Metcon (AMRAP – Reps) AMRAP 20 400m run 12 pull-ups 12 power […]

08/11/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 20 calorie bike Group warm-up starts 10 minutes after the hour! Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

08/10/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal ski or assault bike + Group warm-up starts 5 mins after the hour! Weightlifting No rest between A1 and A2 or between sets A1: Weighted Pull-ups (10-1 weighted pull-up ) Record heaviest pull-up A2: Bench Press (1-10 bench press ) Record heaviest bench […]

08/09/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m jog + group warm-up starts 5 mins after the hour! Weightlifting A: Clean grip RDL @4141 (6X3 increase weight with sets ) Rest 2:00 between sets B: Clean and Jerk (EMOM X8 3 touch and go full clean and jerks ) Metcon Metcon (AMRAP […]

08/08/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + group warm-up starts 5 mins after the hour! Gymnastics 15-20 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 slide outs with sliders 100 plank ball […]

08/07/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting Back Squat (Tempo @42X1 As heavy as possible 4X5 ) Rest 2 mins between sets Metcon Metcon (AMRAP – Reps) AMRAP 18 350/300m row 25′ walking lunge with plate overhead 45/35 15 deadlifts […]

08/06/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour! Weightlifting A1: Crossbody single arm landmine press (Increase weight with sets ) Rest 1:00 between A1 and A2,no rest between arms A2: Chainsaw row (4X8/arm increase weight with sets ) rest 90 seconds between […]

08/04/2018

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 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 strict kb press each arm 10 […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP