07/06/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row Group warm-up starts 10 minutes after the hour Metcon Metcon (AMRAP – Reps) One Tabata round, alternating: Wall balls Knees to elbows rest 1 minute 4 minute AMRAP 10 wall balls 10 knees to elbows rest 2 minutes 10 […]

07/05/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Metcon In December 2009, seven CIA officers who were posted on a remote base in southeastern Afghanistan were killed by a terrorist posing as a potential Al Qaeda informant. In May of 2010, CrossFit […]

07/04/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row 400m run + Group warm-up starts 5 mins after the hour! Weightlifting Aim to increase A & B by 5-10 pounds from the week of 6/17! Back rack reverse lunge (5X10, increase weight with sets ) Metcon TEAM 1776 (Time) *Teams of 2 […]

07/03/2019

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 5-10 mins pull-up or chest to bar practice! + 50 hollow rocks 25 ab-pikes on rower 15-25 GHD sit-ups (scale as needed) Metcon Time cap for both = 20 […]

07/02/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m row 20 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting Aim to increase A & B by 5-10 pounds from the week of 6/17! A1: Shoulder Press (4X8 increase weight with sets ) Rest 1:30-2:00 between A1 and A2 A2: […]

07/01/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 35 cals machine + Group warm-up starts 5 mins after the hour! Weightlifting Aim to increase A & B by 5-10 pounds from the week of 6/17! A: Clean grip RDL (4X8 increase weight with sets ) Rest 2-3 mins between B: Back Squat (3X5 […]

06/29/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 cal bike 20 cal ski 20 cal row Group warm-up starts ten minutes after the hour! Metcon Metcon (AMRAP – Reps) 6 minute AMRAP: 3 wall walks 6 push-ups 9 box jumps2 minute rest after the AMRAP Metcon (Time) 4 rounds: […]

06/28/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cals ski, bike, and rower! + Group warm-up starts 5 mins after the hour! Weightlifting A1: Weighted ring rows (body parallel to floor) (3X12 increase weight with sets ) * only add weight if you’re able to RX the ring rows Rest :30 between […]

06/27/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 25 double unders 25 single unders 200m run + Group warm-up starts 5 mins after the hour! Weightlifting Increase weight from the 15’s from the week of 6/10! A: Rear elevated split squats (3X12/leg , increase weight with sets ) No rest between legs, 2:00 […]

06/26/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row 200m jog + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins ring muscle up practice! + Ring support hold (:15-:30 or as long as possible with perfect form) 15-20 Straddle pulses :15-30 Static pike hold :15-30 seated pike stretch Metcon […]

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