Archive for March, 2015

4/1 – No Foolin’

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200 M Run/Row – Foam Roll – Coach Stretch Strength Clean Pull (4×5 @ 50% of 1RM Deadlift ) Focus on Extension of the Shoulders and Contact with Quads/Hips! Gymnastics 10 Min to…

Read More

OLY CLASS

Announcements Happy Birthday Tenille Slack! CrossFit Lehi – Specialty View Public Whiteboard Warm-up Sots Press Roll Ins Squat Boost Skill Hip Snatch 90 Degree Snatch Snatch Strength Snatch Pull

Read More

Tues Tenille 3/31

Announcements Happy Birthday Tenille Slack! CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) – 200 M Row/Run – Foam Roll – Coach Warm-up + Pull-up Overview Pull-ups (2 Sets of Max Strict Pull-ups ) Max RepsAfter 2rnd Set Perform One Rep As slow…

Read More

15.5 Flush – 3/30

Announcements Happy Birthday Ryan Comte! CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) – 200M Run/Row – Foam Roll Your Sore Legs from 15.5 Strength Bench Press (4×7 @ Max Effort (AHAP) ) 15 min total. 4th Set should be a complete failure….

Read More

Saturday Partner WOD – 3/28

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) Roll out 5 mins 5 Burpees 10 Push ups 15 Air squats 20 Walking lunges 25 Sit ups 30 Double unders (90 singles) 3 mins foam roller WOD Metcon (Time) In teams of 2, 1600m…

Read More

CrossFit Games Open WOD 15.5

Announcements Happy Birthday Holly Richards! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m Row – Crossover Symmetry Activation – 10 shuttle runs – Warm up with coach WOD A: CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27…

Read More

Thursday 3/26 WOD

Announcements Happy Birthday Holly Ard! CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) – 200m Run/row – Foam roll Sore muscles – Coach lead Warmup WOD 3 rounds of 1 minute of work, 1 minute of rest, for each exercise. Complete all three…

Read More

Uptown Funky WOD – 3/25

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 200 M Run/ Row – Foam Roll Sore Areas – Warm up w/ Coach/ Wod Review WOD 1: Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 7 Deadlifts m:135/225/315 w:95/135/185 14 Pistols/Box leg raises…

Read More

Tabata Tuesday – 3/24

Announcements Happy Birthday Josh Baxter! CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 10 Min To Complete – Run 200M – 10 Jumping Jacks – 10 Air Squats – 10 Walking Lunges Body Weight – 10 Push ups – Coach Instruction (No Measure)…

Read More

OLY CLASS

Announcements Happy Birthday Josh Baxter! CrossFit Lehi – Specialty View Public Whiteboard Warm-up Roll Ins Tall Jerks Behind The Neck Jerk Weightlifting Power Clean (Work up to 2 rep max) Power Clean + Front Squat + Jerk (Work up to 1 rep max) Clean Pull

Read More

Chip at This 3/23

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) – 200m Run/Row – Foam Roll Sore Muscles Warm-up 5 min EMOM – 7 Air Squats – 6 Push Ups – 5 Sit Ups WOD Metcon (Time) For Time – 200M Run – 25 Double…

Read More

Spring into Spring WOD – 3/21

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 per leg 10 x Sit ups 10 x 10 second hollow holds…

Read More