6/27/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Pride Wod! Metcon Metcon (Time) “Blake Dremann” OUTWOD Tribute Wod 1000m Row/Run 50 Push ups 30 Bodyweight Deadlifts 40 Push ups 20 Bodyweight Deadlifts 30 Push ups 10 Bodyweight Deadlifts 1000m Row/RunThis tribute WOD is dedicated to Blake M. Dremann, Lieutenant Commander, U.S. Navy, the first […]

6/26/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Press 3+ Warm up sets, every 90s: 5 at 40% 5 at 50% 3 at 60% Work sets, every 2 min: 3 at 70% 3 at 80% 3+ at 90% (you are going for max reps here, shoot 5-6) […]

6/25/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Agility Work Metcon (No Measure) Agility and Handstand Work 5 Sets: 5-10-5 Shuttle 3 Wall Walks 20s Handstand Hold 5 Seated Box Jumps Metcon Metcon (AMRAP – Rounds and Reps) “Contrary Mary” 20min AMRAP: 5 Hand Release Pushups 10 Pistols […]

6/24/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Deadlift 3+ Warm up sets, every 2min: 5 at 40% 5 at 50% 3 at 60% Work sets, every 2 min: 3 at 70% 3 at 80% 3+ at 90% (you are going for max reps here, shoot 5-6) […]

6/23/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Bench Press 3+ Warm up sets, every 90s: 5 at 40% 5 at 50% 3 at 60% Work sets, every 2 min: 3 at 70% 3 at 80% 3+ at 90% (you are going for max reps here, shoot […]

6/22/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Back Squat 3+ Warm up sets, every 90s: 5 at 40% 5 at 50% 3 at 60% Work sets, every 2 min: 3 at 70% 3 at 80% 3+ at 90% (you are going for max reps here, shoot […]

6/20/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Agility Work Metcon (No Measure) 4 Sets, Not for time 5 x (3 low pogo jumps + 1 tall pogo jump) Power Skip 100ft 7 Seated Box Jumps (land tall, not in a squat) Metcon Metcon (Time) “Saved by the Bell” 400m Run 50 DB Alternating […]

6/19/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Press 5+ Warm up sets, every 2 min: 5 at 40% 5 at 47% 3 at 55% Work sets, every 2 min: 5 at 65% 5 at 75% 5+ at 85% (This is a max set, shoot for at […]

6/18/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Gymnastics Strength/Skill Agility and Handstand Work 1. Spend 10min on agility ladder 2. 10 min EMOM: odd: 10s HS hold + 10 taps even: 6-10 Around the worldsAround the Worlds: hanging from a bar, raise your legs up and around […]

6/17/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Deadlift 5+ Warm up sets, every 2 min: 5 at 40% 5 at 47% 3 at 55% Work sets, every 2 min: 5 at 65% 5 at 75% 5+ at 85% (This is a max set, shoot for at […]

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