04/15/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 25 cal bike + group warm-up starts 5 mins after the hour! Weightlifting Cluster (6X5, increase weight with sets ) Touch and go squat clean thruster Metcon Metcon (Time) 9-7-5-9-7-5 thruster 135/95 15/10 cal assault bike between thruster sets Cooldown 200m jog […]

04/13/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 250 meter row Group warm-up starts 10 minutes after the hour. Metcon Metcon (Time) 10 wall walks 20 burpees 30 toes to bar 40 squats 50 sit-ups 60 meter broad jump 70 mountain climbers 800 meter run 90 second […]

04/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting 3 touch and go power clean + 1 hang power clean + 2 push jerk Work to a heavy complex in 15 mins Metcon Cooldown 500m row at an easy pace + […]

04/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting Snatch (As heavy as possible 5-3-1-1-1 ) Metcon Metcon (Weight) 10 power snatch + 10 OHS 10 bar facing burpees rest 2:00 8 power snatch + 8 OHS 8 bar facing burpees […]

04/10/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up starts 5 mins after the hour! Gymnastics 10 mins skill of choice practice! Choose a weakness to crush!! + 3 rounds A1) :10 wall facing HS + 10 shoulder shrugs + 10 shoulder taps A2) 30 […]

04/09/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting A1: Strict press clusters (4X3.3.3 (rest :10 between) ) Rest :30 between A1 and A2, increase weight with sets A2: Single arm ring row (4X6-8/arm) No rest between arms, rest 2:00 between sets […]

04/08/2019

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 3 front squats + 1 jerk (Every 90 second X8 increase weight with sets ) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, […]

04/05/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting A1: Walking DB Death March (3X30′, increase weight with sets ) Rest 1:00 between A1 and A2 A2: “Stop” deadlifts (not tNg) (3X9 (stop at the bottom- no tNg/bounce) ) Rest 2:00 […]

04/04/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal ski 15 cal row + Group warm-up starts 5 mins after the hour! Weightlifting 6 alternating back rack lunges + 6 back squats (5X1 of the complex) Rest 2:00, increase weight with sets Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 power snatch 95/65 10 wall balls […]

04/03/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins kipping and strict TTB practice! If you are already a master of toes to bar try a few sets of 5 strict TTB + max set kipping TTB! Metcon Cooldown 200m […]

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