10/15/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m ski + Group warm-up starts 5 mins after the hour Weightlifting Back Squat (3X10, increase weight with sets ) Rest 2-3 mins Metcon Metcon (Time) 3 rounds: 35 wall balls 20/14 500m row 10 full snatch 135/95 Cooldown 30 cal machine easy pace + […]

10/13/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 200 meter run 60 box jumps 200 meter run 80 burpees 200 meter run 100 wall balls 200 meter runComplete with a partner. While one […]

10/12/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 250m row 20 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A: Push Jerk (5X5 increase weight with sets ) Rest 2 mins between sets B: Snatch grip RDL (5X5 increase weight with sets ) Rest 1:30-2:00 between sets […]

10/11/2018

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! Weightlifting Front Squat (3X12 heavier than last week! ) Rest as needed between sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 30′ walking lunge (body weight) 200m run […]

10/10/2018

Salt Lake City CrossFit – WOD Happy Birthday to our fearless leader, Justin Dickson!! View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins strict and kipping toes to bar practice! + 3 rounds or 20 mins: 7 barbell roll outs :20 GHD hollow hold 20 side […]

10/09/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting Strict lean away pull-ups @2121 (5X5 ) Only weight these if you can do them with the tempo! Band or BW Metcon Metcon (Weight) 800m run then 30 of the complex: […]

Competitor’s Training

Salt Lake City CrossFit – Competitors Programming View Public Whiteboard SLC ELITE Elite Programming (No Measure) As described

10/08/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 350m row 20 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A: Back Squat (3X12 *5-10# heavier than last week! ) Rest as needed between sets B: Snatch +2 OHS (EMOM X8 FULL snatch + 2 OHS ) Increase weight with […]

10/06/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calories bike 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 5 rounds: 200 meter run 10 box jumps 20 jumping lunges 10 burpees

10/05/2018

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! Weightlifting A1: Bent over barbell rows (3X12 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Bench Press (3X12 increase weight with sets ) Rest :30 between […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP