Archive for October, 2014

11/01 Tweedle Dee & Tweedle Dum

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) Roll out 5 mins 5 burpees 10 push ups 15 air squats 20 sit ups 3 mins stretching w/ coach 3 minutes “Opposite Hand Dodge Ball” 5 mins “Traitor Ball” WOD Metcon (AMRAP – Rounds)…

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10/24 The Fran-kenstein WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 15 minutes to warm up: – Roll out & stretch – Crossover Symmetry – activation phase – 30 double unders (4:1) – 20 air squats – 20 sit ups – 10 push ups –…

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10/30 WOD – #TBT Thursday

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Spend a total of 5 mins on roller or pain ball Then group tabata (1 round of 20 seconds work, 10 seconds rest): Air squats Sit ups Push ups Supermans Knee tuck jumps Lunges…

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10/29 WOD – EMOM Wednesday

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Extended Roll out – mobility exercises 5 Strict pull ups (scale as negatives) 10 PVC overhead squats 15 Air squats 20 Back extensions 25 Double unders (100 singles) 30 Second Plank Hold 35 Second…

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Tuesday 10/28 – Slavestealer WOD

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

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Monday 10/27 WOD – Run n´ Jump

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 200 m Run or Row – 10 Ring rows – 5 Ring Push ups – 10 Pull ups – 5 Toes to bar –…

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Saturday 10/25 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 WOD Metcon (Time) Divide into 2 teams. Each team draws one card at a time and performs the corresponding exercise reps according to the…

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Friday 10/24 – The CFL 300

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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Tabata Thursday 10/23

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 15 minutes max to warm up: – Roll out 3 mins – 10 Spealler stretches – 60 sec plank hold – 60 sec squat hold at full depth – 25 Air squats – 25…

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Wednesday 10/22 WOD – The Sweat Angel

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

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Tuesday 10/21 WOD – Isabel

CrossFit Lehi – CrossFit Class In honor of Skye’s birthday today, we will award him with happy birthday burpees! Every time a member achieves a new PR in today’s Skill/strength and/or WOD, one burpee is added to the tally. Rock those PRs and let’s give…

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Monday 10/20 WOD – Burpee Half Karen

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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