Salt Lake City CrossFit – WOD


View Public Whiteboard


500m row


Group warm-up starts on the hour!


Overhead Squat (Establish a 1RM in 12 mins! )

Rest as needed between sets


Metcon (Time)

50/40 cal row

20 box jump overs 24/20

30 overhead squats 115/85

20 box jump overs 24/20

50/40 cal row

RX+ OHS 135/95


Metcon (AMRAP – Rounds and Reps)

Marching glute bridge tabata

2 rounds:

20 reverse lunges right

20 reverse lunges left

10 standing oblique crunches right

10 standing oblique crunches left

rest as needed

AMRAP 5 (as many rounds as possible in 5 mins)

20 high knees

15 air squats

10 sit-ups

10 squat jacks

rest 2:00 repeat 3 times
* Challenge:

– Score all 3 rounds combined in Wodify!

-Tabata is :20 of work :10 rest for 8 rounds!

– Keep your hips high and control your movement in the marching glute bridge

– Standing Oblique crunches: stand with your feet hip-width apart and hands behind your head with your elbows wide. Lift your left knee toward your left elbow while you bend your torso up and over to the left, repeat the same motion on right side

– High knees: Get your knees as high as possible while running in place! Don’t forget to pump your arms!

– make sure you reach depth on your air squats and keep your chest up!

– Add weight to your sit-ups with a book or household item if it’s too easy for you

– Squat jacks: start with your feet together and your hands at your chest, jump your feet out and into a small squat, jump your feet back together and return to standing


200m jog

200m walk


Stretch and roll out!

Monday, March 23rd, 2020 at 2:00 am / WOD