04/20/2018

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 200 meter run 60 box jumps 200 meter run 80 burpees 200 meter run 100 wall balls 200 meter runComplete with a partner. While one […]

04/19/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 20 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting Deadlift (5-5-3-3-1) Increase weight with sets, rest as needed Metcon Metcon (Time) 3 rounds: 400m run 15 deadlifts 225/155 15 Toes to bar rest 90 seconds between rounds […]

04/18/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 200m farmers carry + Group warm-up starts 5 mins after the hour! Weightlifting Hang squat snatch complex: 2 from power position + 2 above the knee hang (6-8 sets of the complex increasing weight ) Rest 1-2 mins between sets Metcon Cooldown 250m […]

04/17/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 100 double unders (every time you trip/stop complete 1 burpee) + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins bar muscle up practice + 3 rounds: 1:00 weighted plank 10-15 GHD sit-ups 35 hollow rocks Metcon Metcon (Time) With a partner: 5 […]

04/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts 5 mins after the hour! Weightlifting A1: Chainsaw row (4X10/arm) Rest 1:00 between A1 and A2 A2: Seated alt DB press (4X20 alt (10 each) ) one DB front rack one DB pressing, alternate reps, seated on the floorRest […]

04/15/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 25 cal bike + group warm-up starts 5 mins after the hour! Weightlifting Cluster (6X5, increase weight with sets ) Touch and go squat clean thruster Metcon Metcon (Time) 9-7-5-9-7-5 thruster 135/95 15/10 cal assault bike between thruster sets Cooldown 200m jog […]

04/13/2019

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 […]

04/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting 3 touch and go power clean + 1 hang power clean + 2 push jerk Work to a heavy complex in 15 mins Metcon Cooldown 500m row at an easy pace + […]

04/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting Snatch (As heavy as possible 5-3-1-1-1 ) Metcon Metcon (Weight) 10 power snatch + 10 OHS 10 bar facing burpees rest 2:00 8 power snatch + 8 OHS 8 bar facing burpees […]

04/10/2019

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! Gymnastics 10 mins skill of choice practice! Choose a weakness to crush!! + 3 rounds A1) :10 wall facing HS + 10 shoulder shrugs + 10 shoulder taps A2) 30 […]

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