Archive for June, 2014

Wednesday 6/18 WOD

Lehi – CrossFit Class Warm-up (No Measure) Roll out on foam roller/ lacrosse balls Crossover Symmetry Activation 15 good mornings 15 knees to elbows 15 push ups 15 squats 15 sit ups Group stretch WOD Metcon (AMRAP – Reps) In 7 minutes: Run 800M As…

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Tuesday 6/17 WOD

Lehi – CrossFit Class Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Skill/Strength Single Arm Dumbell Press (4-4-4-4 ) WOD Metcon (Time) 5 Rounds for time of: 100m 1-Arm…

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Monday 6/16 WOD –

Lehi – CrossFit Class Warm-up (No Measure) Roller pad Run: 6 wall touches 15 box jumps 15 kettlebell swings 15 squats 15 sit ups Skill/Strength Box jump: use 5 attempts to improve your PR for box jump height. WOD Metcon (Time) 400m run 10 burpee…

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Saturday 6/14 Team WOD

Lehi – CrossFit Class Bring a buddy! Warm-up (No Measure) Roll out and stretch 5 mins 400M run or 600M row 15 box jumps 10 wall balls 10 knees to elbows WOD Metcon (AMRAP – Reps) Team Gone Bad This is a team version of…

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Friday the 13th – FRAN FRIDAY!

Lehi – CrossFit Class Warm-up (No Measure) Roll out/stretch Crossover Symmetry – activation phase 30 double unders (4:1) 20 air squats 20 sit ups 20 push ups 200 m Run Band stretches as time allows Skill/Strength Thruster (3-3-3-3 @ 40% body weight) WOD Fran (Time)…

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Thursday 6/12 WOD

Lehi – CrossFit Class Warm-up (No Measure) Roll out/stretch 3-5 mins 15 slam balls (25/15) 10 PVC pass thrus 20 air squats 25m high leg kicks 25m run with high knees 25m butt kickers 25m sprint Skill/Strength Deadlift (3×5 @50% of 1RM -or find your…

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Wednesday 6/11

Main – CrossFit Warm-up (No Measure) Roll out & stretch 30 double unders (3:1) 20 air squats Crossover Symmetry – activation protocol 10 pull ups Skill/Strength Metcon (3 Rounds for reps) Deficit push ups 3×1+ on plates. Max reps each round. Rest 1 minute between…

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Tuesday 6/10

Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 1 lap around entire business park 100 m one-arm Farmer carry: 50m per arm (70/53) 4 reps: 10 m overhead walking lunge w/ plate (25/15#) 2 reps: 10 m broad jump WOD Metcon (AMRAP –…

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Monday 6/09

Main – CrossFit Warm-up (No Measure) Serpentine run 100m walking lunges (on gymnastics floor) 15 pull ups 15 sit ups 15 squats Skill/Strength Handstand Walk (1-1-1-1-1) In 5 attempts on the gymnastics floor, record your best distance. Beginners record your best hold time against a…

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Saturday 6/07

Main – CrossFit Warm-up (No Measure) Dodge Ball Get hit and pay the price: Blue = 5 squats Orange = 5 sit ups Purple = 5 push ups Green = 5 lunges Yellow = 5 broad jumps Red = 5 burpees Metcon Metcon (Time) Deck…

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Friday 6/06

Main – CrossFit Warm-up (No Measure) 500m Row 15 Ring rows 20 heavy KB swings 15 deadlifts 15 cleans Skill/Strength a: Deadlift (3 minutes to find your 1RM. ) b: Shoulder Press (3 minutes to find your 1RM. ) c: Back Squat (3 minutes to…

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Thursday 6/05

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 1 Sprint ladder 10 wall balls 10 pull ups 20 sit ups 20 double unders (3:1) 1 Sprint ladder Skill/Strength Double-Unders (7 minutes to improve your PR) WOD Metcon (Time) 5 rounds of: 10 Pull-Ups 15…

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