03/30/2020

Salt Lake City CrossFit – WOD   View Public Whiteboard SWEAT IN SOLITUDE ZOOM WITH US Follow the links to join in on a LIVE ZOOM CLASS with one of your favorite SLCCF coaches! 9am – https://us04web.zoom.us/j/688653427 12pm – https://us04web.zoom.us/j/145870485 5pm – https://us04web.zoom.us/j/684928589 6:30pm – https://us04web.zoom.us/j/548776273 Warm-up 3 rounds: 15 triceps dip 5 wall walks […]

03/28/2020

Salt Lake City CrossFit – WOD   View Public Whiteboard SWEAT IN SOLITUDE ZOOM WITH US Follow the links to join in on a LIVE ZOOM CLASS with one of your favorite SLCCF coaches! Saturday 9am – https://us04web.zoom.us/j/688653427 Warm-up Warm-up (No Measure) 50 jumping jacks 2:00 minutes jump rope practice or 1:00 minute lateral jumps […]

03/27/2020

Salt Lake City CrossFit – WOD   View Public Whiteboard ZOOM WITH US Follow the links to join in on a LIVE ZOOM CLASS with one of your favorite SLCCF coaches! 9am – https://us04web.zoom.us/j/688653427 12pm – https://us04web.zoom.us/j/145870485 5pm – https://us04web.zoom.us/j/684928589 6:30pm – https://us04web.zoom.us/j/548776273 Warm-up 3 rounds: 3 single leg walk out to push-up right/left 10 […]

03/26/2020

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 3 rounds: :35 wall sit 20 hip bridges 20 reverse crunches rest as needed between rounds SWEAT IN SOLITUDE Metcon (AMRAP – Rounds and Reps) AMRAP 25 (as many rounds as possible in 25 mins!) 2:00 running 20 alternating spiderman mountain climbers 10 plank […]

03/25/2020

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 3 rounds: 20 lateral hops over object 10 no burpee push-up (sprawl) 5 inch worms SWEAT IN SOLITUDE Metcon (AMRAP – Rounds and Reps) Death by burpee + tuck jump With a continuously running clock perform 1 burpee + 1 tuck jump the first […]

03/24/2020

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 20 cal ski 20 cal bike + Group warm-up starts on the hour! Weightlifting Push Press (Establish a 1RM in 12 mins! ) Rest as needed Metcon Metcon (AMRAP – Rounds and Reps) With a partner relay style: AMRAP 24 30 double unders 10 […]

03/23/2020

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 500m row + Group warm-up starts on the hour! Weightlifting Overhead Squat (Establish a 1RM in 12 mins! ) Rest as needed between sets Metcon Metcon (Time) 50/40 cal row 20 box jump overs 24/20 30 overhead squats 115/85 20 box jump overs 24/20 […]

03/21/2020

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 250 meter row Group warm-up starts 10 minutes after the hour. Metcon Metcon (Time) 10 wall walks 20 burpees 30 hollow rocks 40 squats 50 sit-ups 60 broad jump 70 mountain climbers

03/20/2020

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up 50 double unders 50 single unders 200m jog + Group warm-up starts on the hour! Weightlifting Front Squat (Work to a 1RM front squat in 12 minutes! ) Rest as needed between sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 5 squat […]

03/19/2020

Salt Lake City CrossFit – WOD   View Public Whiteboard Warm-up Accumulate 30 cals on 3 machines + Group warm-up starts on the hour! Weightlifting A: Weighted Pull-ups (Work to a max weighted pull-up! in 8 mins!) Rest as needed B: Bird dog row (3X8-12/arm ) Increase weight with sets, rest 1 mins between Metcon […]

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