10/21/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal ski 15 cal row + Group warm-up starts on the hour Weightlifting 3 rep max full clean (6-8 sets to find your 3 rep max touch and go clean) Rest 1-2 mins between sets Metcon Metcon (AMRAP – Reps) 5 rounds: 3:00 of […]

10/19/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 200 meter run 60 box jumps 200 meter run 80 burpees 200 meter run 100 wall balls 200 meter runComplete with a partner. While one […]

10/18/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 20 cal assault bike + Group warm-up starts on the hour! Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open […]

10/17/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 200m jog + Group warm-up starts on the hour! Weightlifting Front squat/ back squat 4/7 (4 sets of 4/7 ) 4 front squats immediately into 7 back squatsRest 2-3 mins between sets Metcon Metcon (Time) 4 rounds: 10 squat clean thrusters 135/95 […]

10/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up starts on the hour! Skill 5-10 mins to work on stationary dip technique Weightlifting strict press + push press + split jerk (8X1 of the complex, increase weight with sets ) Rest 1-2 mins between sets […]

10/15/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 15 cal ski + Group warm-up starts on the hour! Weightlifting A: Bent over barbell rows (12-9-7-7 ) Increase weight with sets, rest 2 mins between sets B: Ring Rows (3X max effort set with 2 second pause at top ) Rest 2 […]

10/14/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 10 cal ski 10 cal assault bike 10 cal row + Group warm-up starts on the hour! Weightlifting 5 rep max touch and go full snatch (work to a heavy complex in 4-6 sets!) Rest as needed between Metcon Metcon (Weight) EMOM X14 min 1: […]

10/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calories bike 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 5 rounds: 200 meter run 10 box jumps 20 jumping lunges 10 burpees

10/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 200m row + Group warm-up starts on the hour! Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds […]

10/10/2019

Salt Lake City CrossFit – WOD HAPPY BIRTHDAY, COACH JUSTIN!! View Public Whiteboard Warm-up 200m farmers carry 200m jog + Group warm-up starts on the hour! Weightlifting Front squat / Back squat (3X5 front squats immediately into 8 back squats ) 5 front squats into 8 back squats Rest 2-3 mins between sets, increase weight […]

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