11/01/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal assault bike or row + Group warm-up starts on the hour! Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in […]

10/31/2019

Salt Lake City CrossFit – WOD HAPPY HALLOWEEN!!! There will not be a 7:00 pm class today! Dressing up throughout ALL class times is encouraged, but stop in (and dress up) for the 5:00 PM class for an extra spooky partner workout! View Public Whiteboard Warm-up 200m farmers carry 200m jog + Group warm-up starts […]

10/30/2019

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 250m row 15 cal ski + Group warm-up starts on the hour! Skill 10 mins weakness/skill work of your choice!!! Weightlifting A: Weighted Pull-ups (15-10-8 weighted strict pull-ups ) Increase weight with sets, rest 2 between B: Barbell Row (15-10-8 increase weight with sets […]

10/29/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 single unders 50 double unders + Group warm-up starts on the hour! Weightlifting 5 mins to warm-up strict press, push press, split jerk. Once warmed up, start a running clock and find your max with a 90-second rest between! A: Shoulder Press (3 attempts […]

10/28/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m jog 20 cal assault bike + Group warm-up starts on the hour! Weightlifting 3 rep max full snatch (6-8 sets to find your 3RM full snatch!) Rest as needed between sets Metcon Metcon (Time) 30/25 cal assault bike then: 21 overhead squats 45/35 21 […]

10/26/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calorie ski erg 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 4 rounds: 100 meter farmers carry 100 meter overhead carry 15 lateral box overs 20 hollow single-leg extensions

10/25/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m jog 200m row 10 cal ski + Group warm-up starts on the hour! Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups […]

10/24/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal row 15 cal ski + Group warm-up starts on the hour! Weightlifting Front squat/ Back squat (5X 3 front squats immediately into 6 back squats ) 3 front squats immediately into 6 back squatsIncrease weight with sets, rest 2-3 mins Metcon Metcon (AMRAP […]

10/23/2019

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 400m jog + Group warm-up starts on the hour! Skill 5-10 mins working on your snatch pull technique! Weightlifting A1: Single arm plank row with band (3X12/arm ) Rest :30 between A1 and A2 A2: ring pull-up or chest to ring pull-up (3Xmax set […]

10/22/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Accumulate 30 cals on 2 different machines! + Group warm-up starts on the hour! Weightlifting 2 strict press + 2 push press + 2 split jerk (6X1 increase weight with sets ) Rest 2 mins between, increase weight with sets Metcon Metcon (Time) 400m run […]

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