11/12/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 50 double unders 50 single unders + Group warm-up starts on the hour! Weightlifting Shoulder to overhead total (Total Weight) Shoulder Press (1 Rep Max)Push Press (1 Rep Max)Split Jerk (1 Rep Max) Metcon Metcon (Time) 5 rounds: 2 wall walks 12 dumbbell snatch 50/35 […]

11/11/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m row 10 cal ski 10 cal bike + Group warm-up starts on the hour! Weightlifting Squat Snatch (10 mins to work to a 1RM snatch!) Rest as needed between sets Metcon “21 GUNS” (AMRAP – Rounds and Reps) AMRAP in 21 minutes 400 meter […]

11/09/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 calories bike 20 calories ski erg Group warm-up start 10 miunutes after the hour! Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 10 meter dragon crawl 10 toes to bar 10 squat jumps

11/08/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m walk 200m jog + group warm-up starts on the hour! Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open […]

11/07/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 50 double unders + Group warm-up starts on the hour! Weightlifting Front squat/Back squat (5X2/3 increase weight with sets) 5X2 front squats immediately into 3 back squatsEvery 90 seconds! Metcon Metcon (Calories) Max cal assault bike in 3:00 50 wall balls 20/14 rest […]

11/06/2019

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up Accumulate 30 cals on two different machines + Group warm-up starts on the hour! Skill 10 mins ring muscle-up practice! Weightlifting A: One arm landmine row (3X6-8/arm increase weight with sets ) Rest 2 mins between B: ring pull-up or chest to ring pull-up […]

11/05/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 250m row 200m jog + Group warm-up starts on the hour! Weightlifting Push-ups (2X max set unbroken push-ups ) Rest 2:00 between ME sets, score is combined reps 2 push press + 2 push jerk (EMOM X8 ) Increase weight every 2 sets Metcon Metcon […]

11/04/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 500m row + Group warm-up starts on the hour! Weightlifting Clean and Jerk (12 mins to work to a 1RM clean and jerk!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 30 cal row 30 jumping air squats 20 cal assault bike 20 walking […]

11/02/2019

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 […]

11/01/2019

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up 200m run 20 cal assault bike or row + Group warm-up starts on the hour! Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in […]

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