12/10/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 200m jog + Group warm-up starts on the hour! Weightlifting A1: Clean grip RDL (3X10 increase weight with sets ) Rest 1:00 between A1 and A2 A2: Floor Press (3X10 increase weight with sets ) Rest 2 between sets Metcon The Chief […]

12/09/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 10 cal row 10 cal ski 10 cal assault bike + Group warm-up starts on the hour! Weightlifting 6 alternating back rack reverse lunges into 6 back squats (6-7 sets, rest 2 mins between) Increase weight with sets Metcon A fun one from Street Parking! […]

12/07/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 250 meter ski 200 meter run Group warm-up starts 10 minutes after the hour! Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 squats 5 burpee pull-ups 10 meter plank walk 5 wall balls 5 knees to elbows 10 meter […]

12/06/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up starts on the hour! Weightlifting Front Squat (6X3 5-10# heavier than last week! ) Rest as needed between sets Metcon Metcon (Time) 60/50 cal row 15 overhead squats 95/65 20 front rack walking lunge steps 95/65 […]

12/05/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 20 cal ski 20 cal row + Group warm-up starts on the hour! Weightlifting A1: Weighted Pull-ups (5-5-3-3) Rest 1:00 between A1 and A2 A2: Dumbbell seated Z press (10-10-8-8) Rest 1-2 between sets Metcon Metcon (Time) 100 double unders 20 devils press 40/20 10 […]

12/04/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m jog 20 cal row + Group warm-up starts on the hour! Skill 5-10 mins power snatch technique! Weightlifting 3 position power snatch (EMOM X8 increase weight every 1-2 sets ) Hang, above the knee, floor Metcon Metcon (Calories) 5 sets of 1:30 MAX EFFORT […]

12/03/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 10 cal ski 10 cal row 50 double unders + Group warm-up starts on the hour Weightlifting A: Deadlift (5-5-3-3) Increase weight with sets, rest 2:00 between B: Bench Press (5-5-3-3) Increase weight with sets, rest 2 between Metcon Metcon (Weight) every 4:00 X5 250m […]

12/02/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 700m row + group warm-up starts on the hour! Weightlifting A1: Back Squat (5-5-3-3) Increase weight with sets, rest 1:00 between A1 and A2 A2: Single arm kb/db row (12-12-10-8) Increase weight with sets. Minimal rest b/t arms, 2:00 rest b/t sets Metcon Metcon (Time) […]

11/30/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 30 calorie ski Group warm-up starts 10 minutes after the hour! Metcon Metcon (Time) 20 total rounds: 20 meter overhead walking lunge 20 meter plank walk 10 deadbug crunchesPerformed relay style with a partner.

11/29/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 200m jog + Group warm-up starts on the hour! Weightlifting Front Squat (6X3 increase weight with sets! ) Metcon Benchmark of your choice!! Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Time cap 20 Cindy (AMRAP – […]

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