09/07/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Metcon Metcon (Time) Happy Labor Day!! *Come enjoy a holiday workout with us at 8a, 12p, 4:30p or 5:30p!* “Hotshots 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run *40min CAP* Scaling: Intermediate 5 rounds or […]

09/05/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Metcon Metcon (Calories) Assault Bike Sprints: Every 2 minutes for 8 sets perform :20s max effort sprint for calories! Metcon Metcon (Time) Complete: 100 Wallballs 20/14 75 DB Hang Power Snatches (total) 40/20 50 Devils Press 40/20 Partition as needed.

09/04/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Press Press 5-3-1 Warm up sets, every 90s: 5 at 50% 5 at 57% 3 at 65% *perform 10 renegade rows after each set* Work sets, every 2 min: 5 at 75% 3 at 85% 1+ at 95% (you are going for max reps here, […]

09/03/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Agility Work Metcon (No Measure) Agility and Skill 5 Rounds EMOM style- Gymastigility 4 Rounds Min 1: 6 Rotational Medball throws to wall (each side) Min 2: 8 pistols + 8 Shoulder Taps Min 3: 5-10-5 Shuttle Sprint Min 4: 20s HS Hold (Rx+ freestanding) Metcon […]

09/02/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Deadlift Deadlift 5-3-1 Warm up sets, every 90s: 5 at 50% 5 at 57% 3 at 65% *perform 5 strict pullups after each set, weighted if needed* Work sets, every 2 min: 5 at 75% 3 at 85% 1+ at 95% (you are going for […]

09/01/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Bench Press Bench Press 5-3-1 Warm up sets, every 90s: 5 at 50% 5 at 57% 3 at 65% Work sets, every 2 min: 5 at 75% 3 at 85% 1+ at 95% (you are going for max reps here, shoot for 2-3) ALL PERCENTAGES […]

08/31/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Back Squat Back Squat 5-3-1 Warm up sets, every 90s: 5 at 50% 5 at 57% 3 at 65% *perform 5 seated box jump after each set* Work sets, every 2 min: 5 at 75% 3 at 85% 1+ at 95% (you are going for […]

08/29/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Metcon Metcon (No Measure) “Core Blast 2.0” 4 Rounds (15min cap) 10 Dumbbell Plank Pull Throughs (total) 15 Hollow Rocks 20s Star Plank (each side) 30 V-ups Metcon Metcon (AMRAP – Rounds and Reps) “GrimGripper” 15min AMRAP: 20 Double DB Box Stepovers (40/20, total) 20 Renegade […]

08/27/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Skill Metcon (No Measure) 12min EMOM: Gymnastics Skillz Min1: 3 MU Transitions on low rings or box or 3 MU Min2: 10 Dips (or ring dips) Min3: 10 Pike ups on Rower Min4: 10 Shoulder Taps Metcon Metcon (Time) “Circus” 10 Rounds for time 2 Muscle […]

08/26/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Deadlift Deadlift 3s and Single Leg RDL Warm up sets, every 90s: 5 at 45% 5 at 50% 3 at 60% *perform 8 SL RDL on each leg after each set* Work sets, every 2 min: 3 at 70% 3 at 80% 3+ at 90% […]

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