05/31/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m jog + Group warm-up starts 5 mins after the hour! Weightlifting Squat Clean Thruster (5X5 increase weight with sets ) Rest 2:00-3:00 b/t sets Metcon Come to the 4:00 pm class with coach Erica for a very special Pride appreciation rainbow WOD!! Metcon (Time) […]

05/30/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 35 calorie row or ski + Group warm-up starts 5 mins after the hour! Weightlifting A: “Stop” deadlifts (not tNg) (3X15, increase weight with sets ) rest 2:00 between sets B: Single leg dumbbell RDL (3X15/leg (rest :15 between legs) ) Rest 1-2 mins between […]

05/29/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine 200m jog + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins rowing technique + 3 rounds: 10 barbell sit-ups 10 parallette shoot throughs (hollow to FULL extension!) 20 dynamic hollow plate hops Metcon Metcon (AMRAP – Reps) AMRAP 18 […]

05/28/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row at an easy pace + Group warm-up starts 5 mins after the hour! Weightlifting A: Power clean and push jerk (15 mins to work to a moderate to heavy 3RM) Metcon Metcon (Time) 7 rounds: 35 double unders 14 alternating DB snatch 40/20 […]

05/27/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 2 rounds: 200m run 5 inch worms with 1 push up :15 calf stretch each side :30 couch stretch each side 10 air squats 10 hollow arch swings 3-5 pull-ups Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile […]

05/25/2019

Salt Lake City CrossFit – WOD Scotty Memorial WOD at 9:00 AM Minute of silence at 9:15 View Public Whiteboard Warm-up 5 mins machine at an easy pace + Group warm-up! Moment of silence to honor Scotty will be held at 9:15 am Metcon “SCOTTY” (Time) 5 rounds: 30 calorie row 30 alternating walking dumbbell […]

05/24/2019

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! Weightlifting A1: Low ring push-ups (3XMax effort set ) Score is combined reps, rest 1:00 between A1 and A2 A2: Dumbbell push press (3X 12 increase weight with sets ) […]

05/23/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run forward 200m run backward (be careful and stay on the sidewalk!) + Group warm-up starts 5 mins after the hour! Weightlifting A: Back Squat (4X8 increase weight with sets ) Rest as needed between sets B: Rear elevated split squats (3X12/leg with bar […]

05/22/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 300m row 15 cal bike + Group warm-up starts 5 mins after the hour! Gymnastics 5 mins bar muscle up practice 3 rounds or 15 mins A1) feet in low rings pull to pike 5 slow and controlled reps A2) Wallball/Barbell thoracic spine opener accumulate: […]

05/21/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m jog + Group warm-up starts 5 mins after the hour! Weightlifting A1: Push Press (4X6 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Weighted Pull-ups (4X2.2 (rest :10 between clusters) ) Rest 1-2:00 between sets Metcon Mary (AMRAP – Rounds […]

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