Archive for January, 2015

1/31 Beast Mode Partner WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 10 minute warm up: 10 x Burpees 10 x Push ups 10 x Air squats 10 x Jumping squats 10 x Stationary lunges (25/15) per leg 10 x Sit ups 10 x Spealler stretches 10…

Read More

1/30 WOD – Ten for Time

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 200m row 10 x 10m shuttle runs 10 x Air squats 10 x Jumping squats 10 x Push ups 10 x Supermans 10 x Hollow rocks 10 x Spealler stretches 10 x Candlesticks 10…

Read More

1/29 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Warm up with Coach Strength Bench Press (4×5 ) Tempo: 4-0-1 Skill Pistols WOD Metcon (Time) 800m run 2 min rest 600m run 3 min rest 400m run 4 min rest Post WOD Cool-down…

Read More

1/28 WOD – The Iceberg

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400m run or row 20 Air squats 10 Spealler stretches then Coach-led warm up Strength Banded deadlift pulls (5×5 AHAP) Handstand hold (3 sets ALAP) WOD Metcon (Time) 10-8-6-4-2 reps, Clean & Jerk (165/110)…

Read More

1/27 WOD – Elizabeth

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400m run or row 20 Air squats 10 Spealler stretches then Coach-led warm up Strength Push Press (1RM) Push Press (5×4 @ 70% of 1RM) WOD Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring…

Read More

1/26 WOD – “PAUL”

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400m Run or Row Coach-led warm up Strength Metcon (Weight) 20 x 1-Arm KB Push Press – Right (53/35) 20 x 1-Arm KB Push Press – Left (53/35) 20 x 1-Arm DB Row –…

Read More

1/24 Saturday Team WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 10 Minute warm up: 10 x Burpees 10 x Push ups 10 x Air squats 10 x Jumping squats 10 x Stationary lunges (25/15) per leg 10 x Sit ups 10 x Spealler stretches 10…

Read More

1/23 WOD – GHOST

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400m run or 500m Row 20 Air squats 10 Spealler stretches Coach-led warm up Strength Back Squat (10 mins to work up to new PR) WOD Ghost (3 Rounds for reps) 6 rounds of:…

Read More

Active Recovery WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 500m row, slow & steady Crossover Symmetry Iron Scap Coach-led warm up – Metcon (No Measure) Active recovery drills & mobility work as led by coach

Read More

1/21 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400m run or 500m Row Coach-led warm up Crossover Symmetry Activation Strength Shoulder Press (10 mins to work up to new PR) Handstand Walk (10 mins to improve PR) WOD Metcon (Time) 15:00 Minute…

Read More

Tues 1/20 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 or 300m Row Warm up w/ coach Strength Deadlift (10 mins to work up to new PR) WOD Metcon (Time) Row…

Read More

1/18 HERO WOD – BLAKE

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Warm up with coach Strength Bench Press (Work up to 1RM PR)) WOD Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20#…

Read More