Archive for April, 2015

Amrap Friday

Announcements Special Clinic on Sat 5/2: “Building an Injury-resistant body” $25 in advance or at the door. Remember our BBQ Saturday @ 11:30amHappy Birthday Ashley Lemon! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 350 Row or 200m Jog – 8 min to…

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R&R or Wod

Announcements Special Clinic on Sat 5/2: “Building an Injury-resistant body” $25 in advance or at the door. Remember our BBQ Saturday @ 11:30am CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 350 Row or 200m Jog – Foam Roll or Skill work for…

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OLY CLASS

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up Back Squats – 3 sets of 8 @ 60% Roll-Ins – 3 sets of 8 SOTS Press – 3 sets of 5 Snatch Balance – 3 sets of 5 Weightlifting Scarecrow Snatches – 3 sets of…

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OLY CLASS

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up Back Squats – 3 sets of 8 @ 60% Roll-Ins – 3 sets of 8 SOTS Press – 3 sets of 5 Snatch Balance – 3 sets of 5 Weightlifting Scarecrow Snatches Hang Snatches Snatch Pulls

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Whopping Wednesday

Announcements Happy Birthday Joy Bateman & Tyson Tarr!Special Clinic on Sat 5/2: “Building an Injury-resistant body” $25 in advance or at the door. Remember our BBQ Saturday @ 11:30am CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 350 Row or 200m Run –…

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Tues Baseline

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 350 Row or 200m Run – Foam Roll Sore Muscles Weightlifting Pull-ups (4 x Max Pull-ups) Max RepsAt the end of your 4th set of pull-ups do one Negative Rep, holding as long as possible…

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Mon Quad to Quit

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 350 Row or 200m Run – Foam roll ONLY if Sore, If not work on skill for 5 min Weightlifting Back Squat (6×3 @ 90% 1Rm) In Comments Note best as possible all your weights…

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4/24 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 per leg 10 x Sit ups 10 x 10 second hollow holds…

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Fit-con Metcon

Announcements Happy Birthday Jeff Baird! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 350m Row or 200m Run – Foam Roll 2 Sore Muscles or Skill Practice – Coach Lead Full Burgener Warm up Weightlifting Snatch Balance (5×3 @ AHAP Record Heaviest Weight)…

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Recovery / WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 325m Row or 200m run – Foam Roll Sore Muscles – Coach-led warm up Weightlifting Dips (4 x + Four sets of max Reps. Total reps in score) WOD Metcon (AMRAP – Rounds and Reps)…

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Phil’s Wod

CrossFit Lehi – CrossFit Class Steve Mouton and his brother Phil were dirt biking in Moab a few weeks ago, where Phill was critically injured from a fall over a 125 Ft Cliff. Steve, who is a member of the local Search and Rescue team,…

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CLEAN & JERK

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up – Roll Ins (5) + Back Squats (5) – 10 minutes Skill – Jerk Splits From The Back – 5 minutes – Push Press _ Jerk (2+1) – 5 minutes – Jerk Single Max – 10…

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