05/02/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m jog 200m farmers carry + Group warm-up starts 5 mins after the hour! Weightlifting A: Deadlift (5X5 at 75-80% of 1RM ) Rest 2:00 between sets B: ring plank hold (Score is sets it takes you to accumulate 3:00 ) Accumulate 3:00 Metcon Metcon […]

05/01/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up starts 5 mins after the hour Gymnastics 5-10 mins running drills + 3 rounds: 15 barbell sit-ups (BB or DB) 15 GHD back ext 20 alt hanging oblique twists Metcon Metcon (Time) 1 mile run rest […]

04/30/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 300m row 200m run + Group warm-up starts 5 mins after the hour! Weightlifting A: Strict pull-up (3 sets! See below ) Body weight or band if needed, add weight if BW is easy for youset 1 = max effort strict set 2= max effort […]

04/29/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 25 cal ski + Group warm-up stars 5 mins after the hour! Weightlifting A: Back Squat (5X3 at 75% of 1RM ) rest 2 between sets B: Dumbbell rear foot elevated split squats (3X12/leg ) No rest b/t legs, 1:00 rest b/t sets […]

04/27/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calorie ski erg 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 4 rounds: 100 meter farmers carry 100 meter overhead carry 15 lateral box overs 20 hollow single-leg extensions

04/26/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 200m run + Group warm-up starts 5 mins after the hour! Weightlifting A1: Dumbbell seated Z press (3X12 ) No rest between A1 and A2 A2: Single leg dumbbell RDL (3X13/leg ) Rest 1-2 between rounds Metcon Metcon (Time) 7 rounds: 4 […]

04/25/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 russian KBS 20 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting Power snatch + hang power snatch (EMOM X8 increase weight with sets ) Metcon In memory of Becky Conzelman Becky was a five-time CrossFit Games athlete, a two-time National […]

04/24/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal row 20 jumping jacks + group warm-up starts 5 mins after the hour! Gymnastics 5-10 minutes of rope climb practice! 3 rounds or 15 mins of: 10 barbell roll-outs 10 hanging windshield wipers :30-45 ring plank hold Rest as needed Metcon […]

04/23/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting A1: Bench Press (3X5 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Weighted Pull-ups (3X complex of 5 weighted pull-ups + 5 strict) rest 2:00 between sets Metcon Metcon […]

04/22/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 200m run + Group warm-up starts 5 mins after the hour! Weightlifting Front Rack Lunge (4X20 alternating steps, increase weight with sets ) Rest 2-3 mins between sets Metcon Metcon (AMRAP – Rounds and Reps) 3X AMRAP 4:00 20 alternating jumping lunges […]

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