02/19/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m true form run + Group warm-up starts 5 mins after the hour! Weightlifting A1: Push jerk + split jerk (5X1.1.1 (rest :10 between) ) rest 1:00 between A1 and A2 A2: Weighted Pull-ups (5X2.2.2 (rest :10 between) ) Rest 1-2 mins between sets Metcon […]

02/18/2019

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 Clean and Jerk (10 mins to work to a max! ) Clean and Jerk (3-5 reps at 75% of 1RM established ) Metcon Metcon (AMRAP – Rounds and Reps) […]

02/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calorie ski 15 cal bike Group warm-up starts 10 minutes after the hour! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

02/15/2019

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: Weighted Pull-ups (5X5 ) Increase weight with sets, rest 1:00 between A1 and A2 A2: Weighted dips (5X5 ) Increase weight with sets, rest 1-2 mins between sets […]

02/14/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal ski 50 double unders + Group warm-up starts 5 mins after the hour! Weightlifting A: 1 hang full snatch + 1 full snatch from the floor + 2 overhead walking lunges (1 each leg) (Work to a heavy complex in 15-20 mins ) […]

02/13/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cal machine + Group warm-up starts 5 mins after the hour! Skill Changing things up today! 5-10 mins handstand walk practice Metcon Metcon (AMRAP – Rounds) AMRAP 40 50/40 cal row 25 abmat sit-ups 75 double unders 1:00 plank hold 50/40 cal assault bike […]

02/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cals machine of choice 200m run + Group warm-up starts 5 mins after the hour! Weightlifting A1: Push jerk X2 rest :10 split jerk X2 (4X1 of the complex ) Rest :30 between A1 and A2 A2: Ring row with 3 sec hold at […]

02/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 400m run + Group warm-up starts 5 mins after the hour! Weightlifting 1 hang full clean + 1 full clean from the floor + 2 thrusters (EMOM X10 work to a heavy complex ) Increase weight every 2 sets Metcon Metcon (Time) 50 cal machine […]

02/09/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30 cal ski 2:00 double/single under practice Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 3-2-1-2-3 Wall Walks Between each set of wall walks complete 2 rounds of: 10 kb swings 10 meter weighted walking lunge 5 push press […]

02/08/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal bike 200m assault or trueform run + Group warm-up 5 mins after the hour! Weightlifting A1: Max effort strict pull-up rest :10 Max effort kipping pull-up (4X max sets ) Score is combined reps for all rounds A2: Weighted dips (Stationary or ring […]

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