01/18/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 20 cal ski Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 1-10 ladder burpees 10 meter bear crawl

01/17/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Accumulate 30 cals on 3 machines + Group warm-up starts on the hour! Weightlifting A1: Front Squat (10-8-6-4-2 increase weight with sets ) Little to no rest between A1 & A2 A2: Weighted box step ups (10/leg ) Single leg weighted box step ups – […]

01/16/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal row 200m run + Group warm-up starts on the hour! Metcon 𝐒𝐜𝐨𝐭𝐭𝐲 𝐰𝐚𝐬 𝐤𝐢𝐥𝐥𝐞𝐝 𝐢𝐧 𝐒𝐲𝐫𝐢𝐚 𝐛𝐲 𝐚 𝐬𝐮𝐢𝐜𝐢𝐝𝐞 𝐛𝐨𝐦𝐛𝐞𝐫 𝐨𝐧 𝟏/𝟏𝟔/𝟐𝟎𝟏𝟗. 𝐇𝐞 𝐰𝐚𝐬 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐃𝐈𝐀 𝐚𝐭 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞. 𝐏𝐫𝐢𝐨𝐫 𝐭𝐨 𝐭𝐡𝐚𝐭 𝐡𝐞 𝐡𝐚𝐝 𝐬𝐞𝐫𝐯𝐞𝐝 𝐭𝐡𝐞 𝐔.𝐒. 𝐍𝐚𝐯𝐲 𝐚𝐧𝐝 𝐚𝐬 𝐚 […]

01/15/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 2:00 true form or assault runner 15 cal assault bike + Group warm-up starts on the hour! Weightlifting 3 position power clean (12 mins to work in 6-8 sets ) (power position, above the knee, floor) Metcon Metcon (Time) Realy style with a partner 5 […]

01/14/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Accumulate 35 cals on 3 different machines! + Group warm-up starts on the hour! Weightlifting A1: Shoulder Press (10-8-6-4-2 increase weight with sets ) No rest between A1 and A2 A2: Plank hold with alternating shoulder taps (20 PERFECT form alt shoulder taps between sets […]

01/13/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 250m ski + Group warm-up starts on the hour! Weightlifting A1: Back Squat (10-8-6-4-2 ) Increase weight with sets, no rest between A1 & A2 A2: Pistol squats (12 alternating pistols between sets ) Rest 2:00 between sets, add weight if bodyweight isn’t […]

01/11/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 calorie bike 20 calorie ski erg Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 21-15-9 Box Jumps Wall Balls Medicine Ball Sit-upsComplete with a partner. Listed reps are for each partner. While one person is working, their partner […]

01/10/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts on the hour! Weightlifting A: Front Squat (6X3 increase weight with sets ) Rest 2 mins between Metcon Metcon (AMRAP – Rounds and Reps) 0:00-6:00 15 wall balls 20/14 10/8 cal assault bike rest 6:00-8:00 8:00- 16:00 15 russian […]

01/09/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 12 cal row 12 cal ski + Group warm-up starts on the hour! Weightlifting A1: One arm landmine row (4X8/arm increase weight with sets ) No rest between A1 and A2 A2: Ring Rows (4X Max unbroken sets ) Score combined sets Metcon Metcon (AMRAP […]

01/08/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Accumulate 30 cals machine on 2 different machines! Weightlifting A: Power Snatch (Work to a heavy power SN in 6-8 sets 10-12 mins ) Rest as needed B: Power Snatch 30 reps for time (Time) 30 reps at 50-60% of 1RM established in A Metcon […]

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