Archive for August, 2014

Labor Day WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out 20 Jumping jacks 20 Sit ups 20 Overhead squats w/ PVC 10 Pull ups 10 Knees to elbows Skill/Strength Work with a partner/spotter. Record your heaviest set for each movement. 1: Barbell…

Read More

Saturday 8/30 – Batman & Robin WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) Roll out 5 mins 5 burpees 10 push ups 15 wall balls 20 air squats 25 sit ups 30 Double unders (4:1) WOD Metcon (AMRAP – Reps) 20 Minute Partner AMRAP Partner A runs one…

Read More

Friday 8/29 – Where’d you get that 6-pack?

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 400 m Run – 20 Sit ups – 20 Air squats – 20 Push ups – 40 Double unders (4:1) Group stretch Skill/Strength 1:…

Read More

Thursday 8/28 WOD – “Death by ____”

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200 m Run – 10 Med ball sit ups – 10 Wall balls – 10 Good mornings w/ PVC – 10 Overhead squats w/ PVC – 10 Push ups Dynamic stretch: Jogging warmup…

Read More

Wednesday 8/27 WOD – “Cindy”

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 200 m Run – 10 Sit ups – 10 Push ups – 10 Pull ups – 10 Knees to elbow – 10 Air squats…

Read More

Tuesday 8/26 WOD – “Fight Gone Bad”

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 200 m Run – 100 m Row – 15 Sit ups – 15 Push press w/ unloaded bar – 15 SDHP w/ unloaded bar…

Read More

Monday 8/25 Hero WOD “Brenton”

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200 m Run – 10 Med ball sit ups – 10 Wall balls – 10 Good mornings w/ PVC – 10 OHS w/ PVC – 10 Push ups Dynamic stretch: Coach’s choice Skill/Strength…

Read More

Saturday 8/23 Partner WOD

CrossFit Lehi – CrossFit Class Saturdays are always Bring-a-Friend Free WODs. Bring a friend and share the CrossFit love! View Public Whiteboard Warm-up (No Measure) Coach’s choice warmup WOD Metcon (AMRAP – Rounds and Reps) 20 min Partner AMRAP: – Shuttle Sprint 400 m (partners…

Read More

Friday 8/22 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 400 m Run – 10 Sit ups – 10 Wall balls – 10 Overhead squats w/ unloaded bar – 10 Leg raises – 10…

Read More

Thursday 8/21 WOD – Baseline Grace

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 15 10 m Shuttle Runs – 15 Spealler stretches – 15 Pull ups – 15 Jumping lunges – 15 Sit ups – 15 Push ups Dynamic stretch: Coach’s choice Skill/Strength 10 minutes to…

Read More

Wednesday 8/20 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball: focus on hamstrings, quads, glutes. – 200 m Run – 15 Sit ups – 15 Air squats – 15 Slam balls – 15 Leg raises…

Read More

Tuesday 8/19 WOD – Dominicana

Lehi – CrossFit Class Today’s WOD is in honor of last week’s successful rescue mission in the Dominican Republic, by O.U.R. — Operation Underground Railroad. Their 15 member Jump Team rescued 26 children, with 8 bad guys arrested, and their trafficking cell destroyed. View Public…

Read More