Archive for September, 2014

Wednesday 10/1 WOD – The Dirty Thirty

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 200 m Run – 20 Double unders (80 singles) – 20 Sit ups – 20 Air squats – 20 Push ups – 20 Double…

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Tuesday 9/30 WOD – Hang 5

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out 5 man makers (30/20# dumbbell) 10 push ups 20 sit ups 30 double-unders (3:1) Skill/Strength 1: L-Sit Pull-ups (4 max effort sets ) 2: Bench Press (40% x 3, 50% x 3,…

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Monday 9/29 WOD – Ten to One

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Mobility work: – 5 minutes on foam roller: focus on abductors, IT band, adductors. – 10 Spealler stretches – Mountain climbers (10 per leg) – Samson stretch (30 sec per leg) – 200m Run…

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Saturday 9/27 Team WOD – Deck of Cards

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Run 1 lap around entire business park, then Coach’s choice (stretches, game, etc.) Skill/Strength Coach’s choice of gymnastics skills. WOD Metcon (AMRAP – Reps) Deck of Cards 20 Minute AMRAP Hearts = Sit ups…

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Friday 9/26/14 -Your EMOM Wears Army Boots

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Spend a total of 5 mins on roller pads, lacrosse balls or resistance bands. Then 30 double unders (90 singles) 25 sit ups 20 air squats 15 box jumps 10 wall balls 5 Ring…

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Thurs 9/25 WOD – Isabel

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 20 Wall balls – 20 Calorie row – 20 Mountain climbers (per leg) – 20 Russian kettlebell swings (53/35) – 200m Run – Coach’s…

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Wednesday 9/24 WOD – Clean, Hop & Swing It

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 400 m Run – 20 Double unders (80 singles) – 20 Sit ups – 20 Air squats – 20 Push ups – 20 Double…

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Tuesday 9/23 – THE NOT BARBARA WOD

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: Warmup with…

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9/22 WOD- Meet your girlfriend Barbara

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 200m run 15 sit ups 15 push ups 15 air squats 200m run Skill/Strength 10 minutes Agility Ladder drills. Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest…

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Saturday 9/20 Partner WOD

CrossFit Lehi – CrossFit Class Bring a Friend ! 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 (or 120 singles) then coach’s choice warm up WOD Metcon…

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Friday 9/19 – Sally Loves a Good Tabata

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out – 3 mins, then Coach-led Group Warmup – Dynamic stretching – “Sally” Push ups (lockout in “up”, hover in “down”) Skill/Strength All sets @ light weight. Focus on perfecting technique. A: Overhead…

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Throwdown Practice Thursday

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

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