04/02/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 20 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A1: Split Jerk (4X5 from the rack, increase weight with sets ) Rest 1:00 between A1 & A2 A2: Chainsaw row (4X10/ arm ) No rest between arms Rest 90 […]

04/01/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts 5 mins after the hour! Weightlifting A: Paused Front Squat (4X8 with a 2 second pause at the bottom ) Rest 2:00 between sets Metcon Metcon (Time) 3 rounds: 400m run 8 bar facing burpees 10 hang squat clean […]

03/29/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts 5 mins after the hour! Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Weightlifting A1: Strict lean away pull-ups w/2 sec pause at top (3X5-7 perfect reps ) Rest […]

03/28/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 single unders 50 double unders + Group warm-up starts 5 mins after the hour! Weightlifting Deadlift (As heavy as possible 8-6-6-8) Rest as needed between sets Metcon Metcon (Weight) EMOM X16 M1: 5 hang power snatch (choose weight) M2: 10 single arm DB OHS […]

03/27/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Gymnastics 10 mins Handstand push-up or handstand walk practice! + 2 rounds: 40 hanging flutter kicks 10 toes to rings or knees to elbow :15 GHD hollow hold + 10 GHD sit ups Metcon […]

03/26/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 15 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A1: Push Press (4X5, increase weight with sets ) Rest 1:00 between A1 and A2 A2: Bent over DB rows (4X6-8/arm @3232, increase weight with sets ) No rest B/T […]

03/25/2019

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! Weightlifting A1: Front foot elevated split squat (10/leg, no rest b/t legs ) Rest 1:30 between A1 and A2 A2: Single leg dumbbell RDL (4X8-10 /leg ) Rest 1-2 mins […]

03/23/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 2:00 minutes jump rope practice Group warm-up start ten minutes after the hour! Metcon Metcon (Time) 10 dumbbell push-up/row 10 box jumps 400 meter run 10 dumbbell push-up/row 10 box jumps 800 meter run 10 dumbbell push-up/row 10 box […]

03/22/2019

Salt Lake City CrossFit – WOD Don’t forget about the Friday Night Lights WOD for the final CrossFit Open workout at 6:00 PM!!! View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar […]

03/21/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 15 cal bike + Group warm-up starts 5 mins after the hour! Weightlifting A: Back squat/ front squat (Every 2:00 X5 7 back squat + 5 front squat ) No rest between BS/FS, try to increase weight with sets Metcon Metcon (Time) 50 […]

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