08/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders 200m run + Group warm-up starts on the hour! Weightlifting A: Ring Rows (2XMAX set at body weight ) rest 1-2 mins between sets * score is combined reps B: 1/2 kneeling arnold press (2XMAX set/arm) Rest :30 b/t […]

08/15/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 350m row 200m jog + Group warm-up starts on the hour! Weightlifting Weighted rear elevated split squats (2X max effort set each leg! ) Rest 1 min between legs, 2-3 mins between sets score is average reps of all sets Metcon Metcon (Time) 30 deadlifts […]

08/14/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 15 cal ski 200m run + Group warm-up starts on the hour! Gymnastics 5-10 mins bar muscle up practice! + 3 rounds: 30 hollow hold scissor kicks 30 kettlebell dead bugs 5 GHD sit-ups + :20 GHD hollow hold Metcon Metcon (AMRAP – Reps) EMOM […]

08/13/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 calories machine + Group warm-up starts on the hour! Weightlifting A: One arm landmine row (2X max set ) Max set weight should be at 80% of heaviest weight completed July 30th Rest 2 mins between sets * score combined total reps B: Push […]

08/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 50 double unders + Group warm-up starts on the hour! Weightlifting A: “Stop” deadlifts (not tNg) (2X MAX SET ) Max set weight should be at 80% of your heaviest set of 8 on July 29th * score total reps B: Overhead […]

08/10/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 20 calorie bike Group warm-up starts 10 minutes after the hour! Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

08/09/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal row 20 cal ski + Group warm-up starts on the hour! Weightlifting A: Split jerk from rack or blocks (5X4 increase weight with sets ) rest 1-2 mins between sets B: Pendlay row (6X2 increase weight with sets ) Rest 1-2 mins between […]

08/08/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts on the hour! Weightlifting Back rack reverse lunge (6X6 increase weight with sets ) Rest 2 mins b/t sets Metcon Metcon (AMRAP – Reps) 2:00 on 1:00 off X7 16 alternating DB snach 40/20 7/arm single arm DB OHS […]

08/07/2019

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! Metcon Gymnastics 5-10 mins pistol squat practice + 15 mins or 3 rounds: A1) L- sit flutter kicks 20 reps A2) RX+ wall walks 3 reps A3) Dragon flag 5 […]

08/06/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row at an easy pace + Group warm-up starts on the hour! Weightlifting A: Shoulder Press (5X4 increase weight with sets ) Rest 1-2 mins between sets B: Weighted Pull-ups (6X2 increase weight with sets if possible ) rest 1-2 mins between sets Metcon […]

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