Archive for April, 2015

Who’s Diane?

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 325m Row/ 200m Run – Foam Roll/ Lacrosse ball If Sore If not work on Pull-up Practice Weightlifting Shoulder Press (5×4 @ 85% 1rm of Strict press) From front Rack Position Skill – Accumulate Best…

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Mon Monster Run

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 325m Row – Foam Roll IF SORE, if not Work on HSPU Practice Remember Headstand Drills, and hand positioning for HSPU Strength Front Squat (4×4 @ 85% 1 RM) Strength Skill Work on mobility of…

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4/18 Team WOD – Deck of Cards

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Run 1 lap around entire business park 15 Grasshoppers 15 Pull ups 15 Push ups 1 minute Spealler stretches 5 minutes Freeze Tag WOD Metcon (Time) Deck of Cards For time: As a team,…

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Feel the Burn Friday

Announcements Happy Birthday Elise Smith! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 325m Row or 200m run – Foam Roll Sore Muscles or start on Skill Work of your choice with coach assistance Strength Skill 10 min EMOM warmup 1 Clean and…

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Recovery & Regular Wod

Announcements Happy Birthday Eric Bischof CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 325m Row or 200m run – Foam Roll If Sore or skill practice Weightlifting Bench Press (5×5 @ 80% 1RM) 10 min to complete First 2-3 sets are warm ups…

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Don’t wanna Tabata??

Announcements Happy Birthday Mark Coddington! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 200 m run/row – Foam roll or skill work Strength Hang Power Snatch (5×3 @ 80% 1rm power snatch or squat snatch) Metcon Metcon (AMRAP – Reps) Tabata 4 Bars!…

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OLY CLASS

Announcements Happy Birthday RaeAnna Riding! CrossFit Lehi – Specialty View Public Whiteboard Warm-up – Behind the Neck Rack Stretch – Roll Ins – (10)5 – 10 minutes – Back Squats – (5)3 @ 75% – 10 minutes Weightlifting – Snatch Balance – 5 minutes –…

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RaeAnna’s Baby Run 4/15

Announcements Happy Birthday RaeAnna Riding! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 200m run/row – Foam roll sore glutes and quads Strength Pull-ups (5×7) Max RepsFirst set is strict. Second and third are regular (kip/butterfly) 4th and 5th are 4 sec negative….

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21-15-9 Monster Mash

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 10 min to complete Row/ Roll/ Skill – 200 M Run/Row – Foam Roll only if Sore. If not spend 5 min practicing Double unders Strength Back Squat (4×6 @ 80 % @ 1RM) WOD…

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4/11 Partner WOD – Century Club

Announcements Happy Birthday Lynelle Haas! CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 5 Burpees 10 x Push ups 15 x Air squats Roll out until 8:10 20 x 20m partner relay shuttle run (10 each) WOD Metcon (AMRAP – Reps) Century Club…

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Falcon friday

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 200m row/run – Foam roll or 10 min skill work Weightlifting Close Grip Bench (5×5 @75% 1 rm) Toes-To-Bar (4×1+) Practice working kipping toes to bar or single ttb. Record highest rep on best set…

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4/9

Announcements Happy Birthday Brock Worthen! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 200m Run/Row – Foam Roll – Skill improvement Weightlifting Pull-ups (3×5 Negative pullup) Max Reps Ring Rows (3×10) Horizontal Body Row– Coach instructed Perform Ring Pulls to Chest with Knuckles…

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