Archive for June, 2014

Tuesday 7/1 WOD

Lehi – CrossFit Class Warm-up (No Measure) 200 m run 20 jumping jacks 20 double unders (3:1) 20 walking lunges Group stretch Skill/Strength Rope Climb (Practice rope clamp. 3 climb reps) WOD 1: Baseline Test (Time) 500 m Row 40 Air squats 30 Abmat situps…

Read More

Monday 6/30 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out 5 man makers (30/20# dumbbell) 10 push ups 20 sit ups 30 double-unders (3:1) Skill/Strength Bench Press (40% x 3, 50% x 3, 75% x 5, 80% x 5, 85% x 5)…

Read More

Saturday 6/28 Partner WOD

Lehi – CrossFit Class Warm-up 10 Good mornings 10 Pushups 10 Pull ups 10 Ring dips 20 Sit ups Then a group Pre-WOD: Metcon (Time) Medball Grace – 30x medball squat clean and press (20/14#) WOD Metcon (AMRAP – Reps) Single round, 5 minutes at…

Read More

Friday 6/27 WOD

Lehi – CrossFit Class Warm-up (No Measure) 400m run 50 double-unders (3:1) 25 Air squats 10 Lunges Skill/Strength Metcon (No Measure) 1) 4@70%, 4@75%, 4@80%, 4@85% Back Squat 2) 2×10 m Front Rack Walking Lunge WOD Metcon (Time) 5 rounds for time of: 7 Thrusters…

Read More

Thursday 6/26 WOD

Lehi – CrossFit Class Warm-up (No Measure) Individually: – Roll out – 10 pvc pass-thrus – 10 wall balls – 10 supermans – 10 air squats – 10 med ball cleans As a group: – 10 walking lunges with plate (45/25) – 10 broad jumps…

Read More

Wednesday 6/25 WOD

Lehi – CrossFit Class Warm-up (No Measure) 400m run with med ball WOD Metcon (6 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders (3:1) 1 minute rest Try for as many reps as possible of…

Read More

Tuesday 6/24 WOD

Lehi – CrossFit Class Warm-up (No Measure) Individually: – Roll out – 10 box jumps – 10 burpees – 10 wallballs – 10 walking lunges – 10 toes to bar As a group: – Mobility exercises w/ bands Skill/Strength Back Squat (Establish a 1RM back…

Read More

Shoulder Mobility Fix -Voodoo Floss

Voodoo floss works great in restoring full range of motion to knees, shoulders, elbows, ankles, and wrists. By applying compression across the joint, the friction between the muscle fibers helps break up junk, scar tissue, lactic acid, etc. Check it out this short video, then…

Read More

Monday 6/23 WOD – ‘Annie’

Lehi – CrossFit Class Warm-up (No Measure) On your own: -Roll out/stretch -25 double-unders (100 singles) As a group: -50 m run w/ high knees -50 m walk w/ high kicks -50 m run backwards -50 m sprint -20 m crab walk -20 m bear…

Read More

Saturday 6/21 9:00am Partner WOD

Lehi – CrossFit Class Warm-up (No Measure) 10 PVC pass-thrus 15 Wall balls 20 Sit ups 200 m run 1 minute plank hold 2 min “Sally” Group stretch WOD Metcon (AMRAP – Reps) 20 Minute Partner AMRAP 25 MB sit-up/toss over 24″ box. (20/14) 20…

Read More

Friday 6/20 WOD – Chelsea

Lehi – CrossFit Class Warm-up (No Measure) 5 mins stretching — Use box for couch, pigeon & calf stretches. Use rubber bands for arms & shoulders. 5 strict pull ups 5 slow push ups – 20 sec down, 20 sec up 15 med ball sit…

Read More

Tabata Thursday 6/19

Lehi – CrossFit Class Warm-up (No Measure) Roll out -3 mins 30 sec plank hold 30 sec side plank -left side 30 sec side plank -right side 30 sec squat hold at full depth 25 Air squats 25 Sit ups 15 Pull ups 25 Double…

Read More