Archive for September, 2014

Wednesday 9/17 – Frankenstein WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard 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…

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Tuesday 9/16 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 20 m shuttle run x 7 – 20 Sit ups – 20 Calorie row – 20 Air squats – 20 Push ups – 20…

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Monday 9/15 Partner WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out 2 rope climbs 20 sit ups 20 wall balls 20 OHS w/PVC 20 push ups 20 double unders 200m run Skill/Strength 1: Weighted Pull-ups (4 sets of max reps) If you can’t…

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Saturday 9/13 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 (AMRAP – Reps) TEAM WOD Each team spends 60 seconds at each station for maximum reps. 30 second transition period between…

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9/12 WOD “Helen”

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Skill/Strength Bear Complex (1-1-1-1) Power Clean Front Squat Push Press Back Squat Second…

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Thursday 9/11 HEROES WOD

CrossFit Lehi – CrossFit Class Today’s WOD is in memory and honor of all the heroes who perished while rescuing others during the 9/11 terrorist attacks. View Public Whiteboard Warm-up (No Measure) – Foam roller & lacrosse ball work – 2001 meter team row –…

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Wednesday 9/10 – Double Trouble

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 – 20 Dumbbell snatches (10 per arm) – 40…

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Tuesday 9/9 WOD – Power Snatches!

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out 400m Run 15 Supermans (hold each rep for 3 secs) 15 Sit ups 15 Push ups 15 Pass thrus w/ PVC 15 Overhead squats w/ PVC Skill/Strength Wall walks 3×3 HSPU 3×5…

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On Ramp

CrossFit Lehi – On Ramp – Fundamentals View Public Whiteboard Warm-up (No Measure) Group stretch/warm up Skill/Strength DROM, CrossFit CFL philosophy Squat Front Squat Shoulder Press Push Press Back Squat Overhead Squat Snatch Thruster Push-up Ring Row Rower Pull-up KTE T2B Wall ball Box jump…

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Monday 9/8 – Tabata, baby, Tabata!

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out -3 mins Coach-led Group Warmup – 45 sec plank hold – 45 sec side plank -left side – 45 sec side plank -right side – Bring Sally Up – air squats Skill/Strength…

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Saturday 9/6 Partner WOD

CrossFit Lehi – CrossFit Class Invite a friend to our Saturday Partner WOD! View Public Whiteboard Warm-up (No Measure) > Roll out > 200m run > Coach-led warm up WOD Metcon (Time) 200m run w/ plate (25/15) or med ball (20/14). Partners run together. Then,…

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Friday 9/5 WOD “Fran”

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out 200m Row Crossover Symmetry Activation 20 Supermans or 10 GHD extensions 20 Sit ups 20 Push ups 20 Air squats 20 10m sprints Group mobility: Cage OHS w/ PVC, air squats w/…

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