03/04/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 300m row 200m run + Group warm-up starts on the hour! Weightlifting Power Clean (2 sets: 5 at 80% 3 at 90% 1 at 95% ) Percentages based on heaviest single completed on 2/19. Rest as needed Metcon Metcon (AMRAP – Reps) Every 90 seconds […]

03/03/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 15 cal assault bike + Group warm-up starts on the hour! Weightlifting Shoulder Press (Accumulate 30 reps at 65% of 1RM ) Rest as needed between sets Metcon Metcon (Time) 800m run 30 handstand push-ups 400m run 20 devils press 40/20 200m run […]

03/02/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 200m run + Group warm-up starts on the hour! Weightlifting Back Squat (Accumulate 30 reps at 65% of 1RM ) Rest as needed when you break sets Metcon Metcon (Time) 5 rounds: 30/25 cal row 10 power snatch 95/65 10 overhead squats 95/65 […]

02/29/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 50 jumping jacks 2 minutes jump rope practice Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 500 meter row 3 rounds of: 8 burpees 5 knees to elbows 2 wall walks 400 meter run 3 rounds of: 8 burpees […]

02/28/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 200m row + Group warm-up starts on the hour! Weightlifting Thruster (2 sets: 5 at 80% 3 at 90% 1 at 95% ) Percentages based on heaviest single completed on 2/14. Rest as needed Metcon Metcon (AMRAP – Reps) 6 mins to complete […]

02/27/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 250m row + Group warm-up starts on the hour! Weightlifting Max effort strict pull-up rest :10 Max effort kipping pull-up (5 of the complex ) Score total strict pull-ups , rest 1-2 mins between Metcon Metcon (Time) 25/20 cal assault bike 75 double […]

02/26/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m row 200m run 10 cal bike + Group warm-up starts on the hour! Weightlifting Power Snatch (2 sets: 5 at 80% 3 at 90% 1 at 95% ) Percentages based on heaviest single completed on 2/12. Rest as needed Metcon Metcon (Time) Every 3:00 […]

02/25/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 250m row + Group warm-up starts on the hour! Weightlifting Push Press (2 sets: 5 at 80% 3 at 90% 1 at 95%) Percentages based on heaviest single completed on 2/11. Rest as needed Metcon Metcon (Time) 10 rounds: 1 hang clean at […]

02/24/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 300m row 15 cal ski + Group warm-up starts on the hour! Weightlifting Overhead Squat (2 sets: 5 at 80% 3 at 90% 1 at 95% ) Percentages based on heaviest single completed on 2/10. Rest as needed Metcon Metcon (AMRAP – Rounds and Reps) […]

02/22/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter ski erg 100 double unders or 200 singles Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Reps) 4 rounds: 1 minute max calories on rower 1 minute max sit-ups 1 minute max wall balls 1 minute […]

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