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 […]

05/20/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 350m row 200m farmers carry + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (4X6 increase weight with sets ) Rest 2 mins between sets Metcon 3 position clean (power, hang, floor) (Work to a heavy complex in 10 mins ) […]

05/18/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 500 meter row Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Reps) 20 minute AMRAP 5 burpees 5 push-ups 4 burpees 10 squats 3 burpees 15 sit-ups 2 burpees 20 second plank 1 burpee

05/17/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 15 cal assault bike + Group warm-up starts 5 mins after the hour! Weightlifting A1: Dumbbell bench press (4X12 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Chainsaw row (4X12/arm increase weight with sets ) Rest 2:00 between sets […]

05/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 35 cal machine + Group warm-up starts 5 mins after the hour! Weightlifting A: Back Squat (4X8 increase weight with sets ) Rest 1-2 mins between sets B: Hang power snatch + 2 hang squat snatch (EMOM X8 increase weight with sets) Metcon Metcon (Time) […]

05/15/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders 200m run + Group warm-up starts 5 mins after the hour! Gymnastics 5-10 mins handstand walk or freestanding handstand practice! + hollow rock tabata as a class 100 russian twists accumulate 3:00 L-hang Metcon (Time) 3 rounds: 400m run […]

05/14/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 250m row + Group warm-up starts 5 mins after the hour! Weightlifting A1: Push Press (4X8 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Weighted Pull-ups (4X8 increase weight with sets ) Metcon Metcon (Time) 15-9-7 chest to […]

05/13/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m farmers carry 200m run + Group warm-up starts 5 mins after the hour! Weightlifting A: Front Squat (4X8 increase weight with sets ) Rest 90 seconds between sets B: Hang clean + 2 hang full cleans (EMOM X8 ) Increase weight with sets Metcon […]

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