05/08/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + group warm-up starts 5 mins after the hour Gymnastics 15 mins skill work on 2-3 skills you want to improve + 3 rounds: 10 GHD sit-ups :20 hollow hold on GHD 10 barbell roll-outs 5-10 strict toes to bar Metcon Metcon […]

05/07/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 25 cal ski 250m run + Group warm-up starts 5 mins after the hour! Weightlifting A1: Push Press (4X5 increase weight with sets ) No rest between A1/A2 A2: Jump to rope pull-ups (4X:45 max effort alt arms ) Rest 2:00 between sets ** record […]

05/06/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 200m run + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (Work to a heavy single or 1RM in 10 mins! ) Rest as needed between sets, try to get at least 7-8 reps in Metcon Full clean + […]

05/04/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 400 meter run 5 wall walks 15 overhead weighted sit-ups 30 calorie bike 5 wall walks 15 overhead weighted sit-ups 30 calorie row 5 wall walks 15 overhead […]

05/03/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run 200m row + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (5X5 at 75-80% of 1RM ) Rest 2 mins between sets B: Weighted wall sit (Accumulate 2 mins ) (DBs in front rack or hold plate) Metcon Metcon […]

05/02/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m jog 200m farmers carry + Group warm-up starts 5 mins after the hour! Weightlifting A: Deadlift (5X5 at 75-80% of 1RM ) Rest 2:00 between sets B: ring plank hold (Score is sets it takes you to accumulate 3:00 ) Accumulate 3:00 Metcon Metcon […]

05/01/2019

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 5-10 mins running drills + 3 rounds: 15 barbell sit-ups (BB or DB) 15 GHD back ext 20 alt hanging oblique twists Metcon Metcon (Time) 1 mile run rest […]

04/30/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 300m row 200m run + Group warm-up starts 5 mins after the hour! Weightlifting A: Strict pull-up (3 sets! See below ) Body weight or band if needed, add weight if BW is easy for youset 1 = max effort strict set 2= max effort […]

04/29/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 25 cal ski + Group warm-up stars 5 mins after the hour! Weightlifting A: Back Squat (5X3 at 75% of 1RM ) rest 2 between sets B: Dumbbell rear foot elevated split squats (3X12/leg ) No rest b/t legs, 1:00 rest b/t sets […]

04/27/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calorie ski erg 100 double unders Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 4 rounds: 100 meter farmers carry 100 meter overhead carry 15 lateral box overs 20 hollow single-leg extensions

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