06/13/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 35 cals machine + Group warm-up starts 5 mins after the hour! Weightlifting Weighted rear elevated split squats (3X15/leg with weight + 1 set burnout w/ bodyweight) Rest :15 between legs, 2:00-3:00 b/t sets Score is heaviest weight Metcon Metcon (Weight) EMOM X7 3 position […]

06/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 50 single unders 50 double unders + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins pistol squat practice + 25 GHD sit-ups rest 1:00 50 russian twists rest 1:00 20 dragon flags rest 1:00 25 ab pikes on the […]

06/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 200m row + Group warm-up starts 5 mins after the hour! Weightlifting A1: One arm landmine row (3X15 , increase weight with sets ) Rest :15 between arms, 1:00 between A1 and A2 A2: Push Press (3X15 ) Rest 2:00 between sets Metcon […]

06/10/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row 200m farmers carry + Group warm-up starts 5 mins after the hour! Weightlifting A: “Stop” deadlifts (not tNg) (3X15) Increase weight with set, rest 2:00 between sets B: Overhead Squat (3X15 (taken from the floor) ) Increase weight with sets, rest 2:00 between […]

06/08/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 500 meter row Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Reps) 20 minute AMRAP 5 burpees 5 push-ups 4 burpees 10 squats 3 burpees 15 sit-ups 2 burpees 20 second plank 1 burpee

06/07/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m jog or 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting A1: Weighted Pull-ups (10-9-8-7-6-5-4-3-2-1) no rest b/t A1 and A2 A2: Weighted dips (1-2-3-4-5-6-7-8-9-10) no rest b/t sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m run […]

06/06/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal ski 15 cal row + Group warm-up starts 5 mins after the hour! Weightlifting A: Power Clean (Work to a heavy power clean in 10 mins ) Rest as needed Metcon Metcon (AMRAP – Reps) AMRAP 3:00 Power clean + 1 front squat […]

06/05/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 calorie machine or 400m run + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins strict and kipping toes to bar practice + 3 rounds: 10-15 GHD sit-ups :30 hollow hold 30 hollow flutter kicks 15 arch rocks Metcon Metcon (Time) 6X200m […]

06/04/2019

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 A1: Floor Press (3X10 ) Increase weight with sets A2: One arm landmine row (3X10-12/arm, increase weight with sets ) Rest :20 between arms, 1-2 mins between sets Metcon […]

06/03/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m run + Group warm-up starts 5 mins after the hour! Weightlifting A: Power Snatch (Work to a heavy power snatch in 10 mins! ) Rest as needed Metcon Metcon (AMRAP – Reps) AMRAP 3:00 Power snatch AMRAP at 50-65% of heaviest weight established in […]

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