07/18/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 100 single unders 50 double unders + Group warm-up starts on the hour! Weightlifting A: Rear elevated split squats (3X10/leg + one set ME with body weight ) Rest :30 between legs, 2:00 between sets Metcon 2k Row (Time) Max Effort 2k Row Cooldown 30 […]

07/17/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 30 cals machine + Group warm-up starts on the hour! Gymnastics 5-10 mins rope climb practice! (this will come in handy for this weeks hero WOD!) + Ring support hold (:15-:30 or as long as possible with perfect form) 15-20 Straddle pulses :15-30 Static pike […]

07/16/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 200m row + Group warm-up starts on the hour! Weightlifting A1: One arm landmine row (3X10/arm increase weight with sets ) Rest 1:00 between A1 and A2 A2: Push Press (3X10 increase weight with sets ) Rest 2:00 between sets Metcon Metcon (AMRAP […]

07/15/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 200m run + Group warm-up starts on the hour! Weightlifting A: “Stop” deadlifts (not tNg) (3X10 increase weight with sets ) Rest 2-3 mins b/t sets B: Overhead Squat (3X10 increase weight with sets ) Taken from the ground, rest 2-3 mins between […]

07/13/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 100 double unders 200 meter run Group warm-up starts 10 minutes after the hour Metcon Metcon (Time) 500 meter row 3 rounds of: 8 burpees 5 knees to elbows 2 wall walks 400 meter run 3 rounds of: 8 burpees 5 knees […]

07/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 20 cal ski + Group warm-up starts on the hour! A: Split Jerk (5X3 increase weight with sets ) Rest 1-2 mins between sets B: Pendlay Row (3X5 increase weight with sets ) Rest 1-2 mins between sets Metcon Lumberjack 20 (Time) 20 […]

07/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 12 cals bike, row, and ski + Group warm-up starts on the hour! Weightlifting Power snatch + hang power snatch (EMOM X12 ) Metcon Metcon (Time) 50 wall balls 25 devils press 40/20 200′ walking lunge (bodyweight only) time cap 16 Cooldown 3-5 mins machine […]

07/10/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 250m row + Group warm-up starts on the hour! Skill 15 mins to establish the following: Max height box jump Max distance broad jump Max height seated jump from knees Max abmat sit-up in 5:00 (AMRAP – Reps) Metcon Metcon (AMRAP – Rounds […]

07/09/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 200m farmers carry + Group warm-up starts 5 mins after the hour! Weightlifting A: Empty barbell push press tabata (Score is total reps ) *Hold barbell overhead or in front rack during rest B: Strict pull-up (Accumulate 35 reps in as little […]

07/08/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal ski + Group warm-up starts 5 mins after the hour! Weightlifting A1: Single leg dumbbell RDL (3X15 ) Rest 1-2 mins between A1 and A2 A2: Single arm dumbbell overhead squat (3X10-12 each arm ) Rest 2-3 mins b/t sets Metcon […]

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