10/09/2019

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 35 cals machine! + Group warm-up starts on the hour! Skill 5-10 mins working on the dip and drive technique! Weightlifting Push Press (5X5 increase weight with sets ) Rest as needed, last set should be heavier than last weeks set of 5! Metcon […]

10/08/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts on the hour! Weightlifting Max effort strict pull-up rest :10 Max effort kipping pull-up (4X max set strict + kipping! ) Rest 2-3 mins between sets, Score is combined reps for strict and kipping for all 4 rounds Metcon […]

10/07/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 20 cal row + Group warm-up starts on the hour! Weightlifting 5 rep max touch and go full clean! (Work to a max in 5-7 sets ) Rest 2-3 mins between sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 4 […]

10/05/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 250 meter row Group warm-up starts 10 minutes after the hour. Metcon Metcon (Time) 10 wall walks 20 burpees 30 toes to bar 40 squats 50 sit-ups 60 meter broad jump 70 mountain climbers 800 meter run 90 second […]

10/04/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 250m row + Group warm-up starts on the hour! Weightlifting Single leg dumbbell RDL (3X12/leg increase weight with sets ) Rest as needed between sets Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Core work ** Optional 3 rounds: :30 copenhagen […]

10/03/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 200m run + Group warm-up starts on the hour! Weightlifting Back Squat (12-9-7-7 increase weight with sets ) Rest 2-3 mins between Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 50′ walking lunge with plate OH 25/15 15 wall balls 20/14 […]

10/02/2019

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up accumulate 35 cals on 2 different machines + Group warm-up starts on the hour! Skill 5-10 mins kipping pull-up practice! Weightlifting A: Single arm ring row (3X8/arm ) Rest as needed between sets, minimal rest between arms B: Strict pull-up (3X max effort set […]

10/01/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 200m jog + Group warm-up starts on the hour! Weightlifting Push Press (9-7-5-5) Increase weight with sets, rest 2 mins between Metcon Metcon (Time) 3 rounds: 10 devils press 40/20 10 double dumbbell clean and jerks 65 double unders Core work **OPTIONAL: […]

09/30/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 single unders 50 double unders + Group warm-up starts on the hour! Weightlifting 2 hang full snatch + 1 full snatch from the floor (Work to a heavy complex in 6 sets ) Metcon Metcon (Time) 7 rounds: 5 dumbbell overhead squats right arm […]

09/28/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 calorie bike 2:00 jump rope (singles or doubles) Group warm-up starts 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 […]

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