Archive for November, 2014

11/14 WOD – Ode to Tabata

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 15 minutes to warm up: – Roll out 3 mins – Samson stretch 30 sec each leg – 60 sec plank hold on elbows – 300m Row – 5 20m Shuttle runs – 25…

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11/13 – 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…

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11/12 Partner WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out 200m rower sprint (rotate to rower when available) 2 rope climbs to 15′ mark 20 sit ups 20 med ball overhead tosses 20 OHS w/PVC 20 push ups 20 double unders Skill/Strength…

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10/12 WOD – Slavestealer

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

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11/10 WOD – Annie

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll out 5 mins then 3 rounds: – Samson Stretch – 30 seconds/ leg – Overhead Squat – 10 reps w/ PVC – Sit-up – 15 reps – Back Extension -15 reps (hold for…

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11/7 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Spend 5 mins on roller pads, lacrosse balls or resistance bands. Then 30 double unders (90 singles) 25 sit ups 20 mountain climbers 10 v-ups 5 ring push ups Skill/Strength Hang Snatch (15 mins…

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11/6 WOD – One Armed Bandit

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 6 Rounds for time, alternating…

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11/05 WOD – “Cindy” and “Partner CIndy”

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 3rd minute – Squats – 20 Sit ups – 20 Shuttle runs (10…

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11/04 Rigor Gone Bad

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

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11/3 WOD – Death by Push ups

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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