Archive for December, 2014

New Year’s Day WOD – Truth or Dare

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) Foam roller/lacrosse ball 5 minutes 5 Burpees 10 Push ups 15 Air squats 20 Walking lunges 25 Sit ups 7 min Dodge Ball game WOD Metcon (No Measure) In teams of 2 or 3: Teams…

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12/31 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) – Rotate onto Crossover Symmetry when available and do Activation phase. then warm-up with coach Strength A: Ring Dips (3-3-3-3+) B: Handstand Walk (1-1-1-1 for max distance) WOD…

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12/30 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row or run (sprint last 100m) – 10 GHD sit ups – 5 Burpees then warm-up with coach Strength EMOM for 10 Mins: 5 deadlifts followed by 3 heavy Push Jerks per…

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12/29 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) – 100m sandbag carry (80/60#) then warm-up with coach Strength 7 minute EMOM – 3 Wall walks WOD Metcon (Time) For time: 25 Wall balls (20/14) 10 Toes…

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12/27 – Annie Meets Karen

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) Foam roller/lacrosse ball 5 minutes 5 Burpees 10 Push ups 15 Air squats 20 Walking lunges 25 Sit ups 7 min Dodge Ball game WOD Metcon (Time) With a Partner: 50-40-30-20-10 – Sit ups –…

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12/26 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) – 10 GHD back extensions – 10 Burpees then warm-up with coach Strength A: Weighted Step-ups (5 minute EMOM – 10 reps w/ sandbag (80/40)) B: Overhead Squat…

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12/24 WOD – MERRY CHRISTMAS!

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) – 25 Grasshoppers per leg – 25 Sit ups then more warm-up with coach Strength Front Rack Lunge (5-5-5-5 @ 50% BW) WOD Metcon (Time) 7 Rounds: 5…

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12/23 WOD – Snakes & Ladders

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) – 25 Supermans – 50 Mountain climbers then more warm-up with coach Skill 10 minutes Double Under practice Double-Unders (Max reps) WOD Metcon (AMRAP – Rounds) Ladders on…

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12/22 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) then warm-up with coach Strength 7 minute EMOM – 4 Candlesticks – 4 Pistols WOD Metcon (Time) 4 Rounds For Time: 21 Wall Balls (20/14) 15 Power Cleans…

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12/20 -Nick’s Nightmare Before Christmas WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) Coach-led warm up WOD Metcon (AMRAP – Rounds and Reps) Nick’s Night Before Christmas 20 minute Partner AMRAP 3 Burpees 3 Push presses (45/35)– While one partner works, the other partner holds plank position. Rotate…

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12/19 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) then warm-up with coach Strength Hang Clean (10 minute EMOM – 5 reps per minute) 1: Metcon (AMRAP – Rounds and Reps) 11-8-5 Thrusters (95/65) Pull ups 60…

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12/18 WOD – “Shyanne”

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) then warm-up with coach – Rotate onto Crossover Symmetry when available and do Activation phase. Strength Deadlift (3-3-3-3+ @ 65%, 70%, 75%, 80%) WOD Metcon (Time) “Shyanne” For…

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