02/24/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 300m row 15 cal ski + Group warm-up starts on the hour! Weightlifting Overhead Squat (2 sets: 5 at 80% 3 at 90% 1 at 95% ) Percentages based on heaviest single completed on 2/10. Rest as needed Metcon Metcon (AMRAP – Rounds and Reps) […]

02/22/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter ski erg 100 double unders or 200 singles Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Reps) 4 rounds: 1 minute max calories on rower 1 minute max sit-ups 1 minute max wall balls 1 minute […]

02/21/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m row 200m run + Group warm-up starts on the hour! Weightlifting Front Squat (2 sets: 5 at 80% 3 at 90% 1 at 95% ) Percentages based on heaviest single completed on 2/7. Rest as needed Metcon CrossFit Games Open 17.5 (Time) 10 rounds […]

02/20/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Accumulate 30 cals on 3 different machines + Group warm-up starts on the hour! Weightlifting A: Strict lean away pull-ups w/2 sec pause at top (5-3-1-5-3-1 ) Rest as needed between sets, add weight if positioning and tempo is perfect B: Double bent over dumbbell […]

02/19/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m row 200m run + Group warm-up starts on the hour! Weightlifting Power Clean (5-3-1-5-3-1 ) Increase weight with sets, rest as needed Metcon Metcon (Time) 27-21-15-9 Calorie assault bike toes to bar 5 of the complex between each set power clean + 2 hang […]

02/18/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up starts on the hour! Weightlifting Shoulder Press (2 sets: 5 at 80% 3 at 90% 1 at 95% ) Percentages based on heaviest single completed on 2/4. Rest as needed Metcon Metcon (Time) 7 rounds: 7 […]

02/17/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 2:00 assault run or true form run! (or 400m run) + Group warm-up starts on the hour! Weightlifting Back Squat (2 sets: 5 at 80% 3 at 90% 1 at 95% ) Percentages based on heaviest single completed on 2/3. Rest as needed Metcon Metcon […]

02/15/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 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 […]

02/14/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m jog 200m farmers carry + Group warm-up starts on the hour! Weightlifting Thruster (5-3-1-5-3-1 ) Increase weight with sets, rest 1-2 mins between sets Metcon Metcon (Time) With a partner: 250 double unders 200 wall balls 20/14 150 box jumps 24/20 75 cal assault […]

02/13/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Accumulate 30 cals on 2 different machines of choice! + Group warm-up starts on the hour! Weightlifting A: Weighted Pull-ups (5-3-1-5-3-1 – heavier than last week ) Increase weight with sets, rest 1-2 mins between B: One arm landmine row (2 “burnout sets” on each […]

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