12/26/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal ski 10 cal assault bike + Group warm-up starts on the hour! A: Bent over barbell rows (3X3-5 at 70-80% ) Rest 1-2 mins between sets Weightlifting B: Strict pull-up (Accumulate 30 strict pull-ups ) Body weight or band if needed, add weight […]

12/25/2019

Salt Lake City CrossFit – WOD MERRY CHRISTMAS! We are closed today. See you tomorrow !! View Public Whiteboard Metcon Metcon (Time) AT HOME CHRISTMAS WOD! 100 hollow rocks rest 1:00 Plank alternating shoulder tap tabata (:20 work :10 rest X8) immediately into: 5 rounds of 5 two push-up burpees 10 air squats 20 jumping […]

12/24/2019

Salt Lake City CrossFit – WOD 9:00 am & 10:00 am classes today! Have a Merry Christmas! Closed Christmas Day, but check out Wodify and our website for a quick at-home workout! View Public Whiteboard Warm-up 200m jog 20 cal assault bike + Group warm-up starts on the hour! Weightlifting A1: Bench Press (3X3-5 at […]

12/23/2019

Salt Lake City CrossFit – WOD 9:00 am & 10:00 am classes only tomorrow (12/24) Closed Christmas Day View Public Whiteboard Warm-up 250m row 20 cal ski + Group warm-up starts on the hour! Weightlifting Back Squat (3X3-5 at 75-80% of 1RM ) Metcon 12 days of Christmas intermediate (Time) 1 Deadlift 225/155 2 Burpees […]

12/21/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row Group warm-up starts 10 minutes after the hour! Metcon A: Metcon (AMRAP – Reps) 3 rounds: 1 minute max reps squats 1 minute max reps sit-ups 1 minute max reps push-ups rest 1 minute between rounds B: Metcon (AMRAP […]

12/20/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal ski or 400m run + Group warm-up starts on the hour! Weightlifting Front Squat (6-5-4-3-2-1 increase weight with sets ) Rest 2-3 mins between, score your set of 3! Metcon Metcon (Time) 2 rounds: 15 thrusters 95/65 50/40 cal row 25 wall balls […]

12/19/2019

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: Floor Press (3X 1:00 max effort ) Rest 90 between Use a weight that you can challenge yourself with but push through the whole minute! Combine reps for score B: […]

12/18/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 300m row 200m run + group warm-up starts on the hour! Skill 5-10 mins of chest to bar or bar muscle up practice! Weightlifting 3 rep max power clean (work to a heavy 3 rep max touch and go power clean) Rest as needed between […]

12/17/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250 row 250 ski + Group warm-up starts on the hour! Weightlifting A1: Deadlift (8-1 increase weight with sets) No rest between A1 and A2, try to go 5-10# heavier than same ladder on 11/26 A2: Bench Press (1-8 decrease weight with sets ) No […]

12/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts on the hour! Weightlifting A1: Back Squat (8-1 increase weight with sets ) No rest between A1 and A2, try to end 5-10# heavier than last ladder completed on 11/25 A2: Bent Over Row (1-8 decrease weight with sets […]

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