09/09/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cals row 15 cals assault bike + Group warm-up starts on the hour! Weightlifting 3 position clean + 1 jerk (*Full cleans, 6 sets to work to a heavy complex ) Rest as needed between sets Metcon Metcon (Time) With a partner: 100 cal […]

09/07/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calorie assault bike 20 calorie ski erg Group warm-up starts ten minutes after the hour! Metcon Metcon (Time) 3 rounds: 400 meter run 5 wall walks 10 knees to elbows 5 man makers 500 meter row Rest 90 second between rounds

09/06/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 15 cal ski + Group warm-up starts on the hour! Weightlifting 2 push press + 2 push jerk + 2 split jerk (8X1 of the complex ) Rest as needed and focus on perfection and positioning in each movement! Metcon Metcon (AMRAP – […]

09/05/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 200m jog + Group warm-up starts on the hour! Weightlifting Deadlift (EMOM X7 3-5 at 75-80% ) Metcon Metcon (AMRAP – Reps) :30 max effort deadlifts 135/95 rest :30 :30 max effort jumping air squats rest :30 :30 max effort russian KBS […]

09/04/2019

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 12 cals rower, ski, and assault bike! + Group warm-up starts on the hour! Gymnastics 5-10 mins of handstand walk practice! + 3-4 rounds: A1) :30 barbell shoulder stretch A2) 10 parallette shoot throughs (hollow to FULL extension!) A3) 20 dynamic hollow plate hops […]

09/03/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m row 20 cal assault bike + Group warm-up starts on the hour! Weightlifting A1: Shoulder Press (3X 3-5 at 75-80% ) Rest as needed between A1 and A2 A2: Strict pull-up (3X 3-5 at 75-80% ) Body weight or band if needed, add weight […]

09/02/2019

Salt Lake City CrossFit – WOD LABOR DAY! 9:00 & 10:00 AM Classes only! View Public Whiteboard Warm-up 35 cals machine + Group warm-up starts on the hour! Weightlifting This week is a deload! Enjoy it 😉 Back Squat (EMOM X7 3-5 front squats at 70-80% of 1RM ) Metcon Coffey (Time) For time: Run […]

08/31/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter ski erg 100 double unders Group warm-up starts ten 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 max jumping lunges […]

08/30/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal assault bike 15 cal row + Group warm-up starts on the hour! Weightlifting A: Split Jerk (3-2-1-1-1 ) Work to a heavy single, rest as needed between sets B: Pendlay Row (3-3-2-2-2, increase weight with sets ) Rest as needed Metcon Metcon (Time) […]

08/29/2019

Salt Lake City CrossFit – WOD #WODoftheweek View Public Whiteboard Warm-up 200m farmers carry 200m row + Group warm-up starts on the hour! Weightlifting Rear elevated split squats (3X15/leg ) Rest as needed, increase weight with sets Metcon In August of 2013, SLC CrossFit lost a very special member. Emily was a total beast in […]

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