08/24/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 cal bike 200 meter run Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 20 box jumps 12 burpee pull-ups 50 double unders 18 box jumps 14 burpee pull-ups 50 double unders 16 box jumps 16 burpee pull-ups 50 […]

08/23/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 400m run + Group warm-up starts on the hour! Metcon “THE MAYOR” (Time) 1009m row then 7 rounds: 5 thrusters 135/95 12 alt DB snatch 50/35 15 burpee box jump overs 24/20 76 double unders finish with 1009m rowBrent R. Taylor, 39, of […]

08/22/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m row 200m run 12 cal bike + Group warm-up starts on the hour! Weightlifting Back rack reverse lunge (EMOM X8 4 total alternating HEAVY lunges ) Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 […]

08/21/2019

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 200m run 250m row + Group warm-up starts on the hour! Gymnastics 5-10 mins toes to bar skill work! + 3 rounds: :30 weighted hanging knee raises rest :30 :30 abmat sit-ups rest :30 :30 windshield wipers rest:30 Metcon Metcon (AMRAP – Rounds and […]

08/20/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal ski 200m farmers carry + Group warm-up starts on the hour! Weightlifting A: Shoulder Press (3-2-1-1-1) Rest as needed betweens sets B: Weighted Pull-ups (3-2-1-1-1) Rest as needed between sets Metcon Metcon (Time) CrossFit Games Event “Down and Back Chipper” 800-m run 20 […]

08/19/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts on the hour! Weightlifting A: Clean grip RDL (3-3-2-2 increase weight with sets ) Rest 2 mins between sets, record heaviest set of 2 B: Back Squat (3-2-1-1-1, work to a heavy single ) Rest 2-3 mins between sets […]

08/17/2019

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 […]

08/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders 200m run + Group warm-up starts on the hour! Weightlifting A: Ring Rows (2XMAX set at body weight ) rest 1-2 mins between sets * score is combined reps B: 1/2 kneeling arnold press (2XMAX set/arm) Rest :30 b/t […]

08/15/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 350m row 200m jog + Group warm-up starts on the hour! Weightlifting Weighted rear elevated split squats (2X max effort set each leg! ) Rest 1 min between legs, 2-3 mins between sets score is average reps of all sets Metcon Metcon (Time) 30 deadlifts […]

08/14/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal ski 200m run + Group warm-up starts on the hour! Gymnastics 5-10 mins bar muscle up practice! + 3 rounds: 30 hollow hold scissor kicks 30 kettlebell dead bugs 5 GHD sit-ups + :20 GHD hollow hold Metcon Metcon (AMRAP – Reps) EMOM […]

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