09/21/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 100 double unders Group warm-up starts ten minutes after the hour! Metcon Metcon (Time) 2000 meter row 10 burpees 10 toes to bar 1500 meter row 15 burpees 10 toes to bar 1000 meter row 20 burpees 10 toes […]

09/20/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal ski 15 cal row + Group warm-up starts on the hour! Weightlifting Snatch grip RDL (12-9-7-7 ) Increase weight with sets, rest 2-3 mins Metcon Metcon (AMRAP – Reps) 0:00-5:00 400m run Max effort deadlifts in remaining time 225/155 5:00-7:00 rest 7:00-19:00 AMRAP […]

09/19/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 400m jog + Group warm-up starts on the hour! Weightlifting Front Squat (12-9-7-7) Increase weight with sets, rest as needed Metcon Metcon (Time) Every 3:00 for 7 rounds 12/10 cal assault bike 10 box jumps 24/20 8 thrusters 75/55Score your fastest round […]

09/18/2019

Salt Lake City CrossFit – WOD   Warm-up accumulate 35 cals on 2 different machines! + Group warm-up starts on the hour! Skill 5-10 mins rope climb practice! Weightlifting A: Ring rows (3X12 ) Add weight ONLY if you RX ring rows (parallel to floor) B: Weighted Pull-ups (Accumulate 35 ) Band, Body weight, or […]

09/17/2019

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 200m run 200m row 20 jumping jacks + Group warm-up starts on the hour! Weightlifting Shoulder Press (12-9-7 ) Increase weight with sets, rest 2:00 b/t Metcon Metcon (Time) 5 rounds: 7 dumbbell single arm hang clean and jerks right 50/35 7 dumbbell single […]

09/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 single unders 50 double unders + Group warm-up starts on the hour! Weightlifting 3 position full snatch (power pos, hang, floor) (6 sets to work to a heavy complex ) Rest as needed between sets Metcon Metcon (Time) 400m run 30 power snatch 95/65 […]

09/13/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal ski 15 cal row + Group warm-up starts on the hour! Weightlifting Snatch grip RDL (15-12-9-9 increase weight with sets ) Rest as needed between Metcon Metcon (Time) 15-12-9 deadlift 225/155 lateral burpees over the bar Rest 2:00 (drop weight on bar) 12-9-5 […]

09/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal ski 15 cal bikw 200m run + group warm-up starts on the hour! Weightlifting Front Squat (15-12-9-9 ) Rest 2-3 mins between sets Metcon Metcon (Time) 2 rounds: 50 wallballs 20/14 50 box jumps 24/20 50′ single arm dumbbell overhead walking lunge 50/35 […]

09/11/2019

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 400m jog + Group warm-up starts on the hour! Skill 5 mins handstand push-up practice! Weightlifting Shoulder Press (15-12-9 ) Rest 1-2 mins between sets, increase weight with sets Metcon Metcon (Time) 9/11 Tribute 2001m row 9 rounds: 11 handstand push-ups 11 KBS 70/53 […]

09/10/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up starts on the hour Weightlifting A: Ring Rows (3X15, add weight if BW isn’t challenging ) Rest 1-2 mins between sets B: Weighted Pull-ups (Accumulate 30 weighted or BW strict pull-ups ) Score is sets it […]

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