04/26/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 200m run + Group warm-up starts 5 mins after the hour! Weightlifting A1: Dumbbell seated Z press (3X12 ) No rest between A1 and A2 A2: Single leg dumbbell RDL (3X13/leg ) Rest 1-2 between rounds Metcon Metcon (Time) 7 rounds: 4 […]

04/25/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 russian KBS 20 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting Power snatch + hang power snatch (EMOM X8 increase weight with sets ) Metcon In memory of Becky Conzelman Becky was a five-time CrossFit Games athlete, a two-time National […]

04/24/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal row 20 jumping jacks + group warm-up starts 5 mins after the hour! Gymnastics 5-10 minutes of rope climb practice! 3 rounds or 15 mins of: 10 barbell roll-outs 10 hanging windshield wipers :30-45 ring plank hold Rest as needed Metcon […]

04/23/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting A1: Bench Press (3X5 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Weighted Pull-ups (3X complex of 5 weighted pull-ups + 5 strict) rest 2:00 between sets Metcon Metcon […]

04/22/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 200m run + Group warm-up starts 5 mins after the hour! Weightlifting Front Rack Lunge (4X20 alternating steps, increase weight with sets ) Rest 2-3 mins between sets Metcon Metcon (AMRAP – Rounds and Reps) 3X AMRAP 4:00 20 alternating jumping lunges […]

04/20/2018

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 […]

04/19/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 20 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting Deadlift (5-5-3-3-1) Increase weight with sets, rest as needed Metcon Metcon (Time) 3 rounds: 400m run 15 deadlifts 225/155 15 Toes to bar rest 90 seconds between rounds […]

04/18/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 200m farmers carry + Group warm-up starts 5 mins after the hour! Weightlifting Hang squat snatch complex: 2 from power position + 2 above the knee hang (6-8 sets of the complex increasing weight ) Rest 1-2 mins between sets Metcon Cooldown 250m […]

04/17/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 100 double unders (every time you trip/stop complete 1 burpee) + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins bar muscle up practice + 3 rounds: 1:00 weighted plank 10-15 GHD sit-ups 35 hollow rocks Metcon Metcon (Time) With a partner: 5 […]

04/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting A1: Chainsaw row (4X10/arm) Rest 1:00 between A1 and A2 A2: Seated alt DB press (4X20 alt (10 each) ) one DB front rack one DB pressing, alternate reps, seated on the floorRest […]

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