05/14/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 250m row + Group warm-up starts 5 mins after the hour! Weightlifting A1: Push Press (4X8 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Weighted Pull-ups (4X8 increase weight with sets ) Metcon Metcon (Time) 15-9-7 chest to […]

05/13/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 200m run + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (4X8 increase weight with sets ) Rest 90 seconds between sets B: Hang clean + 2 hang full cleans (EMOM X8 ) Increase weight with sets Metcon […]

05/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up No open gym tomorrow! Spend some time with your mother! Warm-up (No Measure) 400 meter run 30 calorie ski Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 10 rounds: 10 jumping lunges 100 meter overhead plate carry 100 meter run 5 burpeesPerformed […]

05/10/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 25 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A: Bench Press (Work to a heavy single in 6 sets or 8 mins ) Rest as needed B: Bent over barbell rows (4X6 increase weight with sets ) Rest […]

05/09/2019

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 Weightlifting A: Back Squat (Work to a 1RM in 10 mins ) B: Full snatch + hang full snatch + 3 touch and go power snatch (Work to a heavy […]

05/08/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + group warm-up starts 5 mins after the hour Gymnastics 15 mins skill work on 2-3 skills you want to improve + 3 rounds: 10 GHD sit-ups :20 hollow hold on GHD 10 barbell roll-outs 5-10 strict toes to bar Metcon Metcon […]

05/07/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 25 cal ski 250m run + Group warm-up starts 5 mins after the hour! Weightlifting A1: Push Press (4X5 increase weight with sets ) No rest between A1/A2 A2: Jump to rope pull-ups (4X:45 max effort alt arms ) Rest 2:00 between sets ** record […]

05/06/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 200m run + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (Work to a heavy single or 1RM in 10 mins! ) Rest as needed between sets, try to get at least 7-8 reps in Metcon Full clean + […]

05/04/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 400 meter run 5 wall walks 15 overhead weighted sit-ups 30 calorie bike 5 wall walks 15 overhead weighted sit-ups 30 calorie row 5 wall walks 15 overhead […]

05/03/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run 200m row + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (5X5 at 75-80% of 1RM ) Rest 2 mins between sets B: Weighted wall sit (Accumulate 2 mins ) (DBs in front rack or hold plate) Metcon Metcon […]

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