Archive for August, 2014

Monday 8/18 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball: extra focus on thoracic spine, traps. – 10 Spealler stretches – 10 Overhead squats w/ med ball – 10 Med ball sit ups – 10…

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Saturday 8/16 Team WOD

CrossFit Lehi – CrossFit Class Invite a friend to our Saturday Team WOD! View Public Whiteboard Warm-up (No Measure) Coach-led warm up WOD Metcon (Time) In teams of 3-4: Team members work together to complete required reps for each exercise, working simultaneously or resting as…

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Friday 8/15 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Mobility work: – 5 minutes on foam roller: focus on abductors, IT band, adductors. – Roll over V-sit -“Rolly Polly” (10 reps) – Mountain climbers (10 per leg) – Groiners (10 per leg) –…

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Thursday 8/14 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 5 Strict pull ups (scale as negatives) 10 PVC overhead squats 15 Air squats 20 Back extensions 25 Double unders (4:1) 30 Second Plank Hold 35 Second hold at bottom of squat 200 m…

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Wednesday 8/13 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 10 PVC pass thrus 10 Air squats 10 Wall ball shots 10 Back extensions 10 V-ups 10 Walking lunges 10 Slow push ups 10 Grasshoppers (each leg) Skill/Strength Work up to 75% of your…

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Tuesday 8/12 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 10 Good mornings w/ PVC 10 Good mornings w/ barbell 10 Air squats 10 Goblet squats (35/26) 10 Sit ups 10 Med ball sit ups 10 Leg raises 10 Push ups 10 Mountain climbers…

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Monday 8/11 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Individually: – 15 air squats – 15 ring rows – 15 pull ups – 15 knees to elbows As a group: – 4x 50m sprint – 60 m walking dumbbell lunges – heavy Skill/Strength…

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Saturday 8/9 Team WOD

Lehi – CrossFit Class Invite a friend to our Saturday Team WOD! View Public Whiteboard Warm-up (No Measure) Coach-led warm up WOD Metcon (AMRAP – Reps) Each team spends 90 seconds at each station for max reps. 30 second transition period between each station. All…

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Friday 8/8 WOD

Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 10 air squats 10 push ups 10 wall balls 25 double unders (4:1) Skill/Strength Snatch Balance (3-3-3-3) Heaving Snatch Balance (3-3-3-3) WOD Metcon (Time) Run 1 mile rest 6 minutes run 800 m rest 4…

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Thursday 8/7 WOD

Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds of Samson Stretch (15 seconds each leg) 10 Overhead squat with PVC 10 Sit-ups 10 Back-extensions 10 Pull-ups 10 Ring or box dips 10 Air squats (hold 3 secs at bottom) Skill/Strength…

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Wednesday 8/6 Team WOD

Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 15 push ups 15 pull ups 15 overhead squats w/ PVC 15 sit ups 15 wall balls Skill/Strength Back Squat (8-8-8-8 @ 65, 70, 75, 80% of 1RM) WOD Metcon (Time) Team WOD 4-person team,…

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