Archive for July, 2014

Friday 8/1 WOD

Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m run Group stretch Skill/Strength Deadlift (10 x 3 reps @ 75% of 1RM) WOD Metcon (AMRAP – Rounds) Complete as many rounds as possible in 15 minutes of 2 muscle ups or 6…

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Thursday 7/31 WOD – Annie

Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Samson Stretch – 30 seconds each leg Overhead Squat – 10 reps w/ PVC Sit-up – 15 reps Back Extension -15 reps (hold for 2 secs each) Pull-up – 15 reps Dip -15 reps 2…

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Wednesday 7/30 WOD

Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll-out 3 mins 50 m sled pull (70/45) 15 air squats 15 push ups 15 sit ups 15 wall balls 15 walking lunges Skill/Strength Overhead Squat (3-3-3-3 – work up to 3RM) WOD Metcon (Time)…

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Tuesday 7/29 WOD

Lehi – CrossFit Class View Public Whiteboard 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 Bench Press (3 @55%, 3@65%, 3@75%, 3+ @85%) WOD Metcon (Time) Four Rounds…

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Monday 7/28 WOD

Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Individually: 1) 3 minutes to work on double unders 2) 20 sit ups As a group: 1) 1 lap around the business park perimeter 2) Coach’s Plankapalooza 5 Rounds of 40 Seconds Plank 20 Seconds…

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Saturday 7/26 Partner WOD

CrossFit Lehi – CrossFit Class Saturdays are always Bring-a-Friend Free partner WODs. You can bring a friend and introduce them to CrossFit with these fun workouts. Spread the CrossFit love! View Public Whiteboard Warm-up (No Measure) Group Warmup: – 200 m Run (alternating between forwards,…

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Friday 7/25 WOD

Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Foam Roller: – Low Back- 10-20 passes – Mid Back- 10-20 passes – Hamstrings-10-20 passes – Quads 10-20 passes – IT-Band 10-20 passes – Calves-10-20 passes Lacrosse Ball: – Upper traps 1-2 min per side…

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Pioneer Day WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Classic Dodge Ball – 10 minutes Skill/Strength Metcon (Distance) Pioneer Handcart Pull (45/25) WOD Metcon (AMRAP – Reps) Deck of Cards 20 Minute AMRAP Hearts = Sit ups Clubs = Hand release push ups…

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Wednesday 7/23 WOD

Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Group warm up Skill/Strength Metcon (Distance) Tire Flipping WOD Metcon (Time) 21-15-9 (95/65) Bent over row Barbell hops (2 = 1) Double unders (4:1) Cash out: 600 M Run

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Tabata Tuesday 6/19 WOD

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…

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Monday 7/21 WOD

Lehi – CrossFit Class Warm-up (No Measure) Individual 20 grasshoppers (each leg) 20 back extensions (Supermans) 20 med ball cleans 20 double unders (4:1) 20 walking lunges Group Stretch Med ball Board Toss Skill/Strength Weighted Pull-ups (Work up to 1RM weight) Weighted Push-ups (Work up…

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