Archive for March, 2015

3/03 WOD – UP, DOWN AND AROUND

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m Run or Row – Roll out Sore Muscles w/ Foam Roller Warm up w/ coach Strength Bench Press (10 Mins to work up to 1RM PR) Skill Pistols practice on boxes or…

Read More

Up, Down And Around

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) – 200m Run or Row – Roll out Sore Muscles w/ Foam Roller Warm up w/ coach Strength Bench Press (10 min to work up to new PR) Skill Pistols practice on Box’s or free…

Read More

3/02 WOD – The Classic AMRAP

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200 m Row – 15 Sit ups – 15 Push ups – KB Swings – 15 Air squats Dodge Ball Skill Double-Unders (10 mins to improve PR) WOD Metcon (AMRAP – Rounds and…

Read More

3/06 – Open WOD 15.2

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 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old…

Read More

3/05 – Open WOD 15.2 Prep

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m Jog or Row – Roll out warm up with coach at 10 mins after the hour WOD Metcon (No Measure) Station 1: 7 min Row @ conversational pace Station 2: 3 mins…

Read More

3/04 WOD – Battle Stations

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200 m Row or run – Roll out – Begin warm up with coach at 10 minutes after the hour. Skill Metcon (No Measure) 15 minute EMOM – 5 Air squats – 5…

Read More

3/03 WOD – The Fives

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200 m Row – Roll out – Warm up with coach Skill Turkish Get Up (5-5-5-5) 10 total each arm for 4 sets. WOD Metcon (Time) 5 Rounds Rx: 135/95, scaled: 75/65 5…

Read More

Oly Class

CrossFit Lehi – Specialty View Public Whiteboard Weightlifting – FRONT SQUAT 5 reps at 50% of your 1RM, 5 reps at 70%, 5X5 at 80% – SNATCH GRIP SHRUGS 3X10 at 80% of your snatch 1RM – HANG SNATCH FROM ABOVE KNEE+SNATCH 2 reps at…

Read More

3/02 WOD – March Mayhem

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200 m Row – 15 Sit ups – 15 Push ups – 15 Pull ups – 15 Air squats additional warm up: Coach’s choice Strength Bear Complex (5 x 1 heavy) Power Clean…

Read More