Archive for July, 2014

Saturday July 5th WOD

Lehi – CrossFit Class Warm-up (No Measure) Dodge Ball Skill/Strength Metcon (No Measure) 5 Rounds 45 Seconds Plank 30 Seconds Rest WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (115/75) 200 m Run after each set

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4th of July WOD

Lehi – CrossFit Class Warm-up (No Measure) Roll out 800 m Run L-Sit for a total of 90 seconds 10 Air squats, each with 10 second hold at the bottom. Skill/Strength Box Jumps (2 minute AMRAP (24/20″)) WOD Metcon (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 For time: Wall balls…

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Thursday 7/3 WOD

Lehi – CrossFit Class Warm-up (No Measure) Roll out 3 sprint ladders 20 med ball cleans 20 deadlifts @ 40% 20 shoulder presses @ 40% 20 double-unders (3:1) 20 slam balls (25/15) Skill/Strength The CrossFit Total (Total Weight) WOD Metcon (AMRAP – Rounds and Reps)…

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Thursday 7/3 WOD

Announcements Independence Day Schedule: We will have only two classes on July 4th – 8:00am and 9:00am. NEW REGULAR CROSSFIT CLASSES: 8:00am and 12 noon, Monday thru Friday. Lehi – CrossFit Class

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Wednesday 7/2 – “Angie”

Lehi – CrossFit Class Warm-up (No Measure) Roll out Crossover Symmetry – Activation phase (rotate in at any point in the warm-up) Run 200 m 30 double unders (3:1) 20 air squats 20 sit ups 10 push ups Run 200 m WOD Angie (Time) For…

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