08/28/2019

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 400m run + group warm-up starts on the hour! Gymnastics 5-10 mins row technique! + 10-9-8-7-6-5-4-3-2-1 barbell sit up hanging knee raise (no swinging! Add weight if easy) + hollow rock tabata as a class! Metcon Metcon (Time) 1500m row 15 barbell roll outs […]

08/27/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal ski 200m farmers carry + Group warm-up starts on the hour! Weightlifting A: Push Press (3-3-2-1-1-1) Work to a heavy single for the day! B: Single arm ring row (3X10/arm) Rest as needed between sets Metcon Metcon (Time) 100 double unders then: 15 […]

08/26/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up starts on the hour! Weightlifting A: Deadlift (3-3-2-1-1 ) Work to a heavy single for the day! Rest as needed B: Overhead Squat (Taken from the ground 6-4-2-2-1) Work to a heavy single for the day! […]

08/24/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 cal bike 200 meter run Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 20 box jumps 12 burpee pull-ups 50 double unders 18 box jumps 14 burpee pull-ups 50 double unders 16 box jumps 16 burpee pull-ups 50 […]

08/23/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 400m run + Group warm-up starts on the hour! Metcon “THE MAYOR” (Time) 1009m row then 7 rounds: 5 thrusters 135/95 12 alt DB snatch 50/35 15 burpee box jump overs 24/20 76 double unders finish with 1009m rowBrent R. Taylor, 39, of […]

08/22/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m row 200m run 12 cal bike + Group warm-up starts on the hour! Weightlifting Back rack reverse lunge (EMOM X8 4 total alternating HEAVY lunges ) Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 […]

08/21/2019

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 200m run 250m row + Group warm-up starts on the hour! Gymnastics 5-10 mins toes to bar skill work! + 3 rounds: :30 weighted hanging knee raises rest :30 :30 abmat sit-ups rest :30 :30 windshield wipers rest:30 Metcon Metcon (AMRAP – Rounds and […]

08/20/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal ski 200m farmers carry + Group warm-up starts on the hour! Weightlifting A: Shoulder Press (3-2-1-1-1) Rest as needed betweens sets B: Weighted Pull-ups (3-2-1-1-1) Rest as needed between sets Metcon Metcon (Time) CrossFit Games Event “Down and Back Chipper” 800-m run 20 […]

08/19/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts on the hour! Weightlifting A: Clean grip RDL (3-3-2-2 increase weight with sets ) Rest 2 mins between sets, record heaviest set of 2 B: Back Squat (3-2-1-1-1, work to a heavy single ) Rest 2-3 mins between sets […]

08/17/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 2:00 jump rope practice Group warm-up starts ten minutes after the hour! Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP with a partner: 8 alternating knees to elbows 10 meter plank over burpees 12 alternating push-ups 14 […]

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