03/16/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts on the hour! Weightlifting Back Squat (Work to a 1RM back squat in 12 minutes) Rest as needed between sets Metcon Metcon (Time) 3 rounds: 400m run 15 back squats 135/95 15 toes to bar Cooldown 400m jog at […]

03/14/2020

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

03/13/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts on the hour! Weightlifting Thruster (Accumulate 30 reps at 65% of 1RM ) Percentages based on heavy single eatablished on 2/28, rest as needed Metcon Metcon (Time) 2 rounds: 40 wall balls 20/14 30/25 calorie row 20 toe to […]

03/12/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 12 cal ski 12 cal row + Group warm-up starts on the hour! Weightlifting A: Ring rows (4X12 rest 1-1:30 between sets ) Add weight if BW is too easy for you B: Deadlift (5X3 increase weight with sets ) Metcon Diane (Time) 21-15-9 Deadlifts, […]

03/11/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts on the hour! Weightlifting Power Snatch (EMOM X10 3 touch and go power snatch ) Metcon Metcon (Time) 10 rounds: 10 alternating dumbbell snatch 50/35 10 box step ups 24/20 with dumbbell used for DB snatch time cap 18 […]

03/10/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal ski + Group warm-up starts on the hour! Weightlifting Push Press (accumulate 30 reps at 65% ) Percentage based on heaviest single completed on 2/25. Rest as needed Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 Increase by 2 reps […]

03/09/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m row 200m run + Group warm-up starts on the hour! Weightlifting Overhead Squat (Accumulate 30 reps at 65%) Percentages based on heaviest single completed on 2/24. Rest as needed Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 […]

03/07/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 25 jumping jacks Group warm-up starts ten minutes after the hour! Metcon Metcon (Time) 2000 meter row 10 burpees 10 toes to bar 1500 meter row 15 burpees 10 toes to bar 1000 meter row 20 burpees 10 toes […]

03/06/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Accumulate 30 cals on 3 different machines + Group warm-up starts on the hour! Weightlifting Front Squat (Accumulate 30 reps at 65% of 1RM) Rest as needed Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 12 relay 10 box jump overs 24/20 […]

03/05/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal ski 200m run + Group warm-up starts on the hour! Weightlifting A: Strict pull-up (Accumulate 30 reps, rest as needed between sets ) Body weight or band if needed, add weight if BW is easy for you B: One arm landmine row (2X20/arm […]

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