Archive for December, 2014

12/17 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row or run (sprint last 100m) then warm-up with coach Strength Coach’s Clinic: – GHD – Handstand Push ups WOD Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 15 wall balls…

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12/16 WOD – The 12 Days of Christmas

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 300m row (sprint last 100m) then coach-led warm up Strength Bench Press (5-4-3-2-1+ @ 50%, 60%, 70%, 80%, 90%) WOD On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift…

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12/15 WOD

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 Single Arm Dumbell Press (EMOM 8 reps (4 per arm)) WOD Metcon…

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12/13 Saturday WOD – Team Gone Bad

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 5 Burpees 10 x 10m shuttle run 15 x Push ups 12 x Air squats 25 x Walking lunges 30 x Sit ups Dodge Ball WOD Metcon (AMRAP – Reps) Team Gone Bad In Teams…

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12/12 WOD – No burpees, no squats. You’re welcome.

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

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12/11 Open WOD 12.1

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row or 200m run (sprint last 100m) then warm-up with coach Strength EMOM for 6 mins: 3 Heavy Cleans EMOM for 6 mins 5 Toes to bar WOD CrossFit Games Open 12.1…

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12/09 WOD – Tabata Tuesday

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 250m row or 200m run (sprint last 100m) then coach-led warm up Strength Back Squat (10-5-5-3-3 @ 50%, 60%, 70%, 80%, 90%) WOD Metcon (4 Rounds for reps) TABATA – 20 seconds on, 10…

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12/08 WOD – Death by Wallballs

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m row or run (sprint last 100m) then warm-up with coach Skill/Strength 1: Double-Unders (10 mins to work up to new PR) 2: Turkish Get Up (3-3-3-3) WOD Metcon (AMRAP – Rounds) Complete…

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12/6 Saturday Team WOD

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) Surprise WOD! Post WOD – Shoulder & leg…

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12/5 WOD – “Cindy”

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 200 m Run or 300 m Row – 10 Sit ups – 10 Push ups – 10 Pull ups – 10 Knees to elbow…

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12/4 WOD – AMRAP Thursday

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 200m row or run (sprint the last 100m) then coach-led warm up Skill/Strength 3-3-3-3 Bar muscle ups WOD A: Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP 5 Back Squats (185/115) 5 Bar…

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12/3 – Power Play

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 200m row or run (sprint the last 100m) then coach-led warm up Skill/Strength Push Press (2-2-2-2-2-2-2 Record heaviest set.) Power Clean (2-2-2-2 Work up to WOD weight) WOD Metcon (Time) 7-6-5-4-3-2-1 Power cleans (75%…

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