Archive for January, 2015

1/17 WOD – Partners 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 (5 Rounds for reps) Partners Gone Bad In…

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01/16 WOD – Tabata!

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 300m row or 200m run (sprint last 100m) 15 push ups 20 air squats 10 x 20m shuttle run then coach-led active stretch Strength Back Squat (5-5-5-3-3 @ 50%, 60%, 70%, 80%, 90%) WOD…

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1/15 Partner WOD / Active Rest

CrossFit Lehi – CrossFit Class If you’ve already done 3 WODs this week, then you should be taking an Active Rest Day on Thursday. Do a slow steady row for 1000m, a moderate paced jog for 400 m, and then pick out 2 Mobility exercises…

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1/14 WOD – Ninja Smash-up

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) or 400m run – Warm-up & Active Stretch with coach – Crossover Symmetry Activation phase. Strength Overhead Squat (1-1-1-1-1-1-1 ) WOD This wod mash-up is designed to train…

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1/13 WOD – “Angie”

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) – Warm-up & Active Stretch with coach – Crossover Symmetry Activation phase. WOD Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Post WOD…

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1/12 WOD – Open Workout 13.4

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) – Warm-up and Active Stretch with coach – Crossover Symmetry Activation phase. Skill Rope Climb (60 second max climb ) Metcon (Weight) 7 minute EMOM 7 Goblet squats…

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1/10 Saturday Partner WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 5 Burpees 10 Push ups 15 Air squats 20 Walking lunges 25 Sit ups Then Team Burpee Ball. 4 players at a time, rotating out every 30 seconds. WOD Metcon (3 Rounds for reps) Partner…

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01/09 WOD – Annie

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 200m Run or 300m Row 12 GHD back extensions 20 air squats then warm up with coach Strength 8 Min EMOM Odd minutes: 8 box jump overs (24/20) Even minutes: 3 20m sandbag carries…

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1/08 WOD – Ten to One

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m Run or 300m Row – 10 Spealler stretches – Samson stretch (30 sec per leg) then warm up with coach Strength Deadlift (1-1-1-1-1-1 Work to 1RM) Skill Double-Unders (10 mins to improve…

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1/07 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) – Warm-up with coach – Burgener Warmup with coach – Crossover Symmetry Activation phase. Skill Pull up test. Do one set of max Strict pull ups. Scaled: one…

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01/06 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) – 40 mountain climbers – 12 GHD sit ups Then warm up with coach Strength A: Max Height Box Jump (5 mins to work up to max height…

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1/05 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m row (sprint last 100m) – Warm-up with coach – Burgener Warmup with coach – Crossover Symmetry Activation phase. Skill Snatch clinic using pvc or lightweight bar. Light to moderate weight for EMOM….

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