Archive for February, 2015

Coach’s Corner

Each Wednesday, we will have advice from our awesome CrossFit coaches.  This week, we are privileged to hear from Danny Brand, who has some great advice on technique and consistency in our workouts. EGO-FREE FOCUS ON THE BASICS Whether you’re new to CrossFit or have…

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2/18 WOD – Some Good Clean Fun

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m run/row or 5 laps around perimeter of gymnastics floor 15 OHS + Sots Press w/ PVC pipe 15 Ring rows 15 Ring or box dips 15 Knees to elbows 15 Shuttle runs…

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2/17 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m run/row Crossover Symmetry Activation (do this as a station becomes available) 20 Air squats 20 Push ups 20 Sit ups 20 Goblet squats 20 Walking lunges 20 KB Swings 25 Double unders…

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Post-Workout Nutrition-Chunky Monkey

I exercise for a variety of reasons: To be healthy. To be stronger. Genetics. A job that requires me to sit on my rear for 24 hours a week. To fit into my skinny jeans (minus the muffin top) Because I’ve had 5 children. An…

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2/16 WOD – Pinskie #19

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m run or 300m Row or 5 laps gymnastics floor perimeter – 20 Air squats – 10 PVC Pass-throughs – 10 Good mornings w/ 5 second pause – 10 PVC Pass-throughs Burgener warm…

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2/14 Valentine’s Day Partner WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 7 Minutes to warm up: 10 x Burpees 10 x Air squats 10 x Jumping squats 10 x Mountain climbers per leg 30 x Jumping jacks 7 mins Dodgeball WOD Metcon (Time) With a running…

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2/13 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 300m row or 200m run 15 second Samson Stretch per leg 15 x Air squats 15 x Wall balls 15 x Mountain climbers per leg 15 x Sit ups 15 x Jumping pull ups…

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2/12 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m slow jog or 500m slow row then Coach-led warmup Strength Deadlift (4×3 @ 85% ) 1 second pause on eccentric at high hang, power, and mid-shin positions. Skill 10 min to work…

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2/11 – Open WOD 14.4

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 20 x 10m Shuttle run 20 x Air squat w/ 2 second pause @ bottom 20 x Walking overhead lunge (25/15) 20 x Knees to Elbow 20 x Wall ball then more warm up…

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2/10 WOD – Baseline Plus

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Jog 200m outside or 3 laps around gymnastics floor perimeter 15 x Air squats 15 x KB Swings 15 x Goblet squats 10 x GHD situps or 25 x abmat situps then more warm…

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2/09 WOD – Ten to One

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m Jog or 300m Row – 10 Spealler stretches – 10 PVC Pass-throughs – 10 Air squats – 10 Wall balls – 10 Pull Ups – 10 Knees to elbows additional warm up…

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2/7 Partner WOD – The Gauntlet

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 5 Burpees 200m run 10 x Push ups 15 x Air squats 20 x Walking lunges 25 x Sit ups 200m run Game Bear walk musical med balls WOD Metcon (AMRAP – Reps) Partner AMRAP…

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