01/07/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 200m run + Warm up starts on the hour! Weightlifting A: Shoulder Press (6X3 increase weight with sets) Rest 1-2 mins between B: Floor Press (Accumulate as many reps as possible in 3 mins ) Choose a light-moderate weight that will allow you […]

01/06/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal row 15 cal ski 200m run + Group warm-up starts on the hour! Weightlifting 6 alternating back rack lunges + 6 back squats (6 sets! Increase weight with sets ) Rest 1:30-2:00 between sets Metcon Metcon (AMRAP – Reps) 3 rounds: 1:00 max […]

01/04/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 calorie bike 2:00 double under practice Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Reps) One full Tabata round, alternating: Wall balls Knees to elbows rest 1 minutePerform wall balls for 20 seconds, rest for 10 seconds. […]

01/03/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal ski 15 cal row + Group warm-up starts on the hour! Weightlifting A: Thruster (Work to a 1RM or heavy thruster in 10 mins ) From the rack, rest as needed B: Thruster (30 reps at 50-60% of 1RM established in A ) […]

01/02/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 20 cal machine + Group warm-up starts on the hour! Weightlifting A: Weighted Pull-ups (Work to a heavy 1 rep max pull-up in 6-8 sets ) Rest as needed between sets B: Weighted Pull-ups (30 reps at 50% of heaviest single established […]

01/01/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 200m run + Group warm-up starts on the hour! Skill 5-10 mins wall walk, handstand, and handstand walk practice! Weightlifting A: Power Clean (Work to a heavy power clean in 6-8 sets or 12 mins) Rest as needed B: Power clean 30 reps […]

12/31/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Accumulate 30 cals on 2 machines + Group warm-up starts on the hour! Weightlifting A: Bench Press (Work to a heavy bench press) 6-8 sets or 10 mins! Rest as needed B: Bench Press (30 reps at 50-60% of 1RM established in A) Score is […]

12/30/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 20 cal ski + Group warm-up starts on the hour! Weightlifting A: Back Squat (Work to a heavy single in 6-8 sets or 12 mins) B: Back Squat (Complete 30 reps at 60% of heaviest single from A) Score is sets it takes […]

12/28/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 calorie ski ergs 2:00 minutes jump rope practice Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 1000 meter row 1 round of Cindy 750 meter row 2 rounds of Cindy 500 meter row 3 rounds of Cindy 250 […]

12/27/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 200m run + Group warm-up starts on the hour! Weightlifting Front Squat (3X3-5 at 70-80% of 1RM) Rest as needed between sets Metcon Metcon (Time) 5 rounds: 20 wall balls 20/14 10 power snatch 95/65 Time cap 16 Cooldown 3-5 mins machine at […]

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