Archive for November, 2014

12/1 – Heavy Monday

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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11/28 WOD – Workin’ It Off

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – Crossovery Symmetry Activation Phase – 200 m Run or 300 m Row – 20 Double unders (80 singles) – 20 Sit ups or 10…

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11/27 “The Turkey WODdle 1000”

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 (Time) “The 1000”…

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11/26 WOD – Elizabeth

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 20 Sit ups – 20 Air squats – 200 m Rower sprint – 20 Push ups – 20 Jumping squats – 10 pull ups…

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11/25 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – Bring Sally Up 1st minute – Squats 2nd minute – Pushups Remainder of song – Squats – 20 Sit ups – 20 Shuttle runs…

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11/24 WOD – The Sandman Cometh

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 10 mins on roller pad/ball – Work abductors & adductors, IT band, quads. 30 double unders (90 singles) 25 sit ups 20 air squats 20 grasshoppers per leg 250 m Rower sprint Skill/Strength Alternating…

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11/22 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 warm up WOD Metcon (Time) Teams of 5…

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11/21 Open WOD 12.3

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) Roll out 5 mins 200m run (or row) 5 burpees 10 push ups 15 wall balls 20 air squats 25 sit ups 30 Double unders (or 90 singles) 200m run (or row) Skill/Strength Bent Over…

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11/20 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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11/19 WOD – Deck of cards

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out – 5 mins Dynamic stretching w/ Coach Classic Dodge Ball – 10 minutes Skill/Strength 1: Rope Climb (2 climbs of up to 15 ft.) 2: Glute-Ham Raises (1 set of up to…

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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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11/17 WOD – Mini Me Morrison

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 10 mins on roller pad/ball – Work abductors & adductors, IT band, quads. 30 double unders (90 singles) 25 sit ups 20 air squats 20 grasshoppers per leg Skill/Strength In teams of 3-5: For…

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