08/20/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal machine or 400m warm-up jog + Group warm-up starts 5 mins after the hour! Weightlifting Dumbbell front rack walking lunge (4X24 alternating steps ) Increase weight with setsRest 2:30 between sets Metcon 10 mins to warm-up snatch as a class (barbell warm-up) jump […]

08/18/2018

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 ten minutes after the hour! Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP with a partner: 8 alternating knees to elbows 10 meter plank over burpees 12 alternating push-ups 14 […]

08/17/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal machine of choice or 400m jog + Group warm-up starts 5 mins after the hour! Weightlifting A1: Renegade row (3X20 alt arms increase weight with sets ) alternating arms 20-20-20Rest 1:00 between A1 and A2 A2: 1/2 kneeling arnold press (3X8/arm increase weight […]

08/16/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 40 cal assault bike + 5 mins after the hour group warm-up! Weightlifting 3RM deadlift (Work to a 3RM deadlift in 12 mins ) Rest as needed Metcon Metcon (Time) 10 rounds : 25 double unders 7 deadlifts 185/125 5 toes to bar Cooldown 400m […]

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 […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP