06/25/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m row 200m run + Group warm-up starts 5 mins after the hour! Weightlifting Aim to make A1 and A2 heavier than the 15’s during week of 6/10 A1: One arm landmine row (3X12/arm ) Rest 1:00 b/t A1 and A2 A2: Push Press (3X12) […]

06/24/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal row 20 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting Aim to make A and B heavier than the 15’s during week of 6/10 A: “Stop” deadlifts (not tNg) (3X12, increase weight with sets ) Rest 2 minutes […]

06/22/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 20 calories ski erg Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Reps) 2500 meter rowComplete with a partner, trading off rowing every 250 meters. Before starting the next row, partners will complete a number […]

06/21/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 30 double unders 50 single unders Weightlifting A: Split Jerk (5X3 increase weight with sets ) Rest 1-2 mins between B: Pendlay Row (3X5 heavy, increase weight with sets ) Rest 1-2 mins between Metcon Metcon (Time) 10/8 rope climbs 30 snatches 135/95 […]

06/20/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 15 cal ski 200m run + Group warm-up starts 5 mins after the hour! Weightlifting Back rack reverse lunge (5X10 (alternating) Increase weight with sets ) Rest 2:00 between sets Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Metcon (Calories) […]

06/19/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cals on assault bike, rower, and ski erg! + Group warm-up starts 5 mins after the hour! Gymnastics Running technique practice (since we are running LOTS lately!) + 3 rounds with a partner: 15 barbell sit-ups 15 barbell leg raises 20 ball pass sit-ups […]

06/18/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 50 double unders + Group warm-up starts 5 mins after the hour! Weightlifting A1: Shoulder Press (4X8 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Strict pull-up (4X8, increase weight with sets if possible ) Body weight or band […]

06/17/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 15 calorie assault bike + Group warm-up starts 5 mins after the hour! Weightlifting A: Clean grip RDL (4X8 increase weight with sets ) Rest 1:30-2:00 b/t sets B: Back Squat (3X5 increase weight with sets ) Rest 1:30-2:00 b/t sets Metcon Metcon […]

06/15/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 25 cal bike 100 double unders or 200 singles Group warm-up starts 10 minutes after the hour! Metcon A1: Metcon (Time) 200 meter run 20 squats 200 meter run 20 push-ups 200 meter run 20 lateral lunges 200 meter run 20 burpeesRest […]

06/14/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting A1: Ring rows (3X max set with 2 sec pause at the top ) Rest 1:00 between A1 and A2 A2: 1/2 kneeling arnold press (3X12-15, increase weight with sets ) Rest 2:00 […]

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