Archive for July, 2014

Friday 7/18 WOD – “Morrison”

Lehi – CrossFit Class Warm-up (No Measure) 10 squats 10 slam balls 10 wall balls 10 sit ups 10 push ups 10 pull ups 10 kettlebell swings 400 m Run or 600 m row Skill/Strength Turkish Get Up (3 left, 3 right w/ kettlebell) WOD…

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Thursday 7/17 WOD

Lehi – CrossFit Class Warm-up (No Measure) 200 m run 25 double unders (4:1) 15 air squats 15 jump squats 10 push ups 7 Toes to bar 200 m run Skill/Strength Metcon (No Measure) 10-15 Minutes to work up to your Deadlift workout weight. Focus…

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Wednesday 7/16 WOD

Lehi – CrossFit Class Warm-up (No Measure) 20 plank-ups 20 sit ups 3×5 Romanian KB deadlift 4×3 Strict pull up Group stretch Skill/Strength Bar muscle up progressions WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 3 bar muscle ups or 5 burpee pull…

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Tuesday 7/15 – FRANKENSTEIN WOD

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 10 push ups 10 pull ups 200 m Run Skill/Strength Thruster (3-3-3-3 @ 40% body weight) WOD a: Metcon…

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Monday 714 WOD

Lehi – CrossFit Class Warm-up (No Measure) 400 m Run then group warm up Skill/Strength Technique clinic: Snatch WOD Metcon (Time) 30 cal row 30 (each leg) walking lunges 30 Russian kettlebell swings (52/35) 30 deadlifts (95/65) 30 plank ups 30 jump squats 30 hang…

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Saturday 7/12 WOD

Lehi – CrossFit Class Warm-up (No Measure) Group warm up – Squats – Push ups – Sit ups – Box jumps – KB swings – Shuttle runs – Circle run warm up – Stretch WOD Metcon (5 Rounds for reps) 4 Cycles of Timed Intervals:…

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Friday 7/11 Water WOD

Lehi – CrossFit Class Warm-up (No Measure) 5 minutes double unders 10 low ring push ups 15 calorie row 20 abmat sit ups 400 m run Group stretch Skill/Strength Bear Complex (1-1-1-1-1 @ heavy push press weight) Power Clean Front Squat Push Press Back Squat…

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Thursday 7/09 WOD

Lehi – CrossFit Class Warm-up (No Measure) 20 sit ups 20 push ups 20 pull ups 20 air squats 20 double unders 60 second plank hold Skill/Strength Knees To Elbow (3-3-3-3-3+ ) rest 1 min between sets. Record max reps on 5th set. WOD Metcon…

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Wednesday 7/9 WOD

Lehi – CrossFit Class Warm-up (No Measure) Foam roller / lacrosse ball work 50 grasshoppers (L + R = 2) 15 ball slams 15 supermans 15 goblet squats (35/26#) Skill/Strength Push Jerk (3-3-3-3-3) WOD Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 2 Rope…

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Tuesday 7/8 WOD – 12 Days of Christmas in July

Lehi – CrossFit Class Warm-up (No Measure) Roll out Crossovery Symmetry -Activation 10 air squats 10 wall balls 10 push ups Skill/Strength Double-Unders (7 mins to improve your PR) WOD Metcon (Time) “12 Days of Christmas” in July After completing the first movement go back…

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Monday 7/6 WOD

Lehi – CrossFit Class Warm-up (No Measure) 400 m run then group warm up and stretch Skill/Strength Metcon (No Measure) Your Choice of practice: 10-15 Minutes of: Muscle up progressions Handstand pushups Pistols WOD 1: Metcon (AMRAP – Reps) 4:00 AMRAP 5 Med-ball cleans 7…

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