06/16/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 25 cal bike 100 double understand Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 100 sit-ups 800 meter run 60 man makers 400 meter farmer carry 200 meter overhead carry

06/15/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal bike 20 cal ski + group warm-up starts 5 mins after the hour! Weightlifting Power snatch + hang power snatch + OHS (20 mins or heavy single in 8 sets ) rest as needed Metcon Metcon (Time) With a partner: 200 wall balls […]

06/14/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal assualt bike 30 double unders + group warm-up starts 5 mins after the hour Weightlifting Back Squat (3X20 increase weight each set ) rest 3:00 between sets Metcon Metcon (Time) 5 rounds at 100% effort: 15/10 cal AB 8 power cleans 95/65 10 […]

06/13/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal assault bike + group warm-up starts 5 mins after the hour! Gymnastics 3 rounds or 15 mins A1) feet in low rings pull to pike 5 slow and controlled reps A2) Wallball/Barbell thoracic spine opener accumulate :30 A3) strict knees to […]

06/12/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts 5 mins after the hour! Weightlifting A1: DB push press (3X20 increase weight with sets ) Rest :30 between A1 and A2 A2: Bird dog row (3X10/side ) Rest as needed Metcon Metcon (AMRAP – Rounds and Reps) 0:00-9:00 […]

06/11/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal row 50 double unders + group warm-up starts 5 mins after the hour! Weightlifting A: Snatch (10 mins to establish a 1RM snatch ) rest as needed B: Clean and Jerk (10 mins to establish a 1RM clean and jerk ) Rest as […]

06/09/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 25 cal bike 100 double unders or 200 singles Group warm-up starts 10 minutes after the hour! Metcon A1: Metcon (Time) 200 meter run 20 squats 200 meter run 20 push-ups 200 meter run 20 lateral lunges 200 meter run 20 burpeesRest […]

06/08/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + group warm-up starts 5 mins after the hour! Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, […]

06/07/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 3:00 machine + group warm-up starts 5 mins after the hour! Weightlifting A1: Bench Press (8-1 body weight bench press ) rest as needed A2: Deadlift (8-1 1 1/2 bodyweight deadlift ) Rest as needed Metcon Metcon (Weight) EMOM X12 odd: 8 chest to bar […]

06/06/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 target burpees + group warm-up starts 5 mins after the hour! Gymnastics 20 mins or 3-4 rounds A1) :30 barbell shoulder stretch A2) 10 parallette shoot throughs (hollow to FULL extension!) A3) 20 dynamic hollow plate hops A4) 10 shoulder shrugs + […]

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