Archive for October, 2014

Saturday 10/18 Partner 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 (or 120 singles) then coach’s choice Skill/Strength Thruster (3-3-3-5 ) WOD Metcon (AMRAP –…

Read More

Friday 10/17 – Filthy Fifty Partner WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll-out 3 mins 15 grasshoppers 15 air squats 15 push ups 15 sit ups 15 supermans 15 walking lunges Skill/Strength Overhead Squat (3-3-3-3 – work up to 3RM) WOD Metcon (Time) Filthy Fifty Partner…

Read More

Wednesday 10/15 WOD – Midweek Mania

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…

Read More

Tuesday 10/14 WOD – Loaded for Bear

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 Dips10 minute time cap for warm up. Skill/Strength Bear Complex (1-1-1-1-1) Power Clean Front…

Read More

Monday 10/13 – Partner Rig Race

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – Coach-led warm-up – Dynamic stretching, then – 20 Air squats – 20 Sit ups – 20 Lunges – 20 Push ups – 20 Med…

Read More

Friday 10/10 WOD – Slow Twitch

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out 400m Jog. Focus on diaphragm breathing. 15 Supermans (hold each rep for 5 secs) 10 Front Plank Leg Raises 10 Reverse Plank Leg Raises 10 Flutter kicks (10 seconds each) 10 Slow…

Read More

Thursday 10/9 WOD – Run n´ Gun

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

Wednesday 10/8 – Slavestealer WOD

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…

Read More

Tuesday 10/7 – Newman’s WOD

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…

Read More

Monday 10/6 – The Chief

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 – 10 slow push ups – Coach´s choice…

Read More

Saturday 10/4 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) Each team spends 90 seconds at each station for max reps. 30 second transition period between each station….

Read More