12/14/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 2:00 jump rope practice Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 12 Days of Christmas 1 Wall Walk 2 Pull-ups 3 Sit-ups 4 Broad Jumps 5 Burpees 6 Knees to Elbows 7 Squats 8 Wall […]

12/13/2019

Salt Lake City CrossFit – WOD Whiskey Street 7:00 PM 12/14 SLCCF Holiday Social! View Public Whiteboard Warm-up Accumulate 30 cals on 3 different machines + Group warm-up starts on the hour! Weightlifting Front foot elevated split squat (with barbell, 4X8/leg ) Increase weight with sets, rest 2 mins Metcon Metcon (Time) 50 squat clean […]

12/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m jog or 500m row + Group warm-up starts on the hour! + Put SLCCF Holiday get together in your calendar for Saturday at 7:00 pm @ Whiskey Street! Weightlifting A1: Dumbbell upright rows (12-12-10-8 ) Increase weight with sets, no rest between A1 and […]

12/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 10 cal ski 10 cal bike 10 cal row + Group stretch starts on the hour! Weightlifting 3 rep max power snatch (Work to a heavy 3 rep max in 6-8 sets ) Rest as needed Metcon Metcon (AMRAP – Rounds and Reps) With a […]

12/10/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 200m jog + Group warm-up starts on the hour! Weightlifting A1: Clean grip RDL (3X10 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Floor Press (3X10 increase weight with sets ) Rest 2 between sets Metcon The Chief […]

12/09/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 10 cal row 10 cal ski 10 cal assault bike + Group warm-up starts on the hour! Weightlifting 6 alternating back rack reverse lunges into 6 back squats (6-7 sets, rest 2 mins between) Increase weight with sets Metcon A fun one from Street Parking! […]

12/07/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 250 meter ski 200 meter run Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 squats 5 burpee pull-ups 10 meter plank walk 5 wall balls 5 knees to elbows 10 meter […]

12/06/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up starts on the hour! Weightlifting Front Squat (6X3 5-10# heavier than last week! ) Rest as needed between sets Metcon Metcon (Time) 60/50 cal row 15 overhead squats 95/65 20 front rack walking lunge steps 95/65 […]

12/05/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 20 cal row + Group warm-up starts on the hour! Weightlifting A1: Weighted Pull-ups (5-5-3-3) Rest 1:00 between A1 and A2 A2: Dumbbell seated Z press (10-10-8-8) Rest 1-2 between sets Metcon Metcon (Time) 100 double unders 20 devils press 40/20 10 […]

12/04/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m jog 20 cal row + Group warm-up starts on the hour! Skill 5-10 mins power snatch technique! Weightlifting 3 position power snatch (EMOM X8 increase weight every 1-2 sets ) Hang, above the knee, floor Metcon Metcon (Calories) 5 sets of 1:30 MAX EFFORT […]

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