08/25/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Bench Press Bench Press 3s and Ring Rows Warm up sets, every 90s: 5 at 45% 5 at 50% 3 at 60% *perform 8-12 Ring Rows after each set* Work sets, every 2 min: 3 at 70% 3 at 80% 3+ at 90% (you are […]

08/24/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Back Squat Back Squat 3s and KB Lateral Lunge Warm up sets, every 90s: 5 at 45% 5 at 50% 3 at 60% *Perform 8 KB Lateral Lunges after each set (total)* Work sets, every 2 min: 3 at 70% 3 at 80% 3+ at […]

08/22/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Metcon Metcon (Time) SPRINTZ 5 sets: 200m Sprint (85%+) rest 90s between Metcon Metcon (Time) “HALP” Every 5 min for 5 Rounds: 15 UB DB Thrusters (50/35, 40/20) 10 UB DB Box Step Overs (24/20) 5 Devils Press 200m Farmers Carry*Make note of each round*

8/21/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Press Press 5s and Bottoms Up Press Warm up sets, every 90s: 5 at 40% 5 at 47% 3 at 55% *Perform 5 Single Arm KB Bottoms Up Z Press (each) Work sets, every 2 min: 5 at 65% 5 at 75% 5+ at 85% […]

8/20/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Agility Work Metcon (No Measure) Agility and Skill 5 Rounds EMOM style- Min 1: 6 Rotational Medball throws to wall (each side) Min 2: 8 pistols + 8 Shoulder Taps Min 3: 5-10-5 Shuttle Sprint Metcon Metcon (Time) “Hang Loose” 4 Rounds 400m Row 10 Deadlifts […]

8/19/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Deadlift Deadlift 5s and Seated Box Jumps Warm up sets, every 90s: 5 at 40% 5 at 47% 3 at 55% *perform 5 seated box jumps after each set* Work sets, every 2 min: 5 at 65% 5 at 75% 5+ at 85% (you are […]

8/18/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Bench Press Bench Press 5s and Single Arm Rows Warm up sets, every 90s: 5 at 40% 5 at 47% 3 at 55% *perform 8 DB single arm rows each side after each set* Work sets, every 2 min: 5 at 65% 5 at 75% […]

08/17/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Back Squat Back Squat 5s and Jump Squats Warm up sets, every 90s: 5 at 40% 5 at 47% 3 at 55% *perform 10 jumping air squats after each set* Work sets, every 2 min: 5 at 65% 5 at 75% 5+ at 85% (you […]

08/15/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Gymnastics Strength/Skill Reverse Tabata HS hold 8 Rounds 10s hold, 20s rest Against the wall or freestanding if possible. Gymnastics Strength/Skill Reverse Tabata L Sit 8 Rounds 10s LSit, 20s rest Metcon Metcon (Time) “Nancy” 5 Rounds 400m Run 15 Overhead Squats95/65 RX 75/55 45/35

08/14/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Wod Brief/Description Today is a BENCHMARK MANIA day, aka a mash up of several different workouts. At the start of 0, you have 10min to find a 1RM Power Snatch. At the 10min mark you will begin the workout Isabel. You will need to change out […]

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