Archive for April, 2015

Emom This 4/8

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 200 m Row/ Run – Foam Roll Sore Muscles or Work on Skill – Coach warm-up and overview Skill 3×3 W/ Bar – 3 Sec pause at Bottom Overhead Squat (10 min to find 3RM…

Read More

Elizabeth

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 200 m Run/Row – Foam Roll or Work on Needed Skill Ex. Double Unders, Butterfly Pull-ups, Ring holds- pulls for Muscle ups Weightlifting Snatch Pull (3×5 @ 75% of Snatch 1RM) Skill Ring Support Holds…

Read More

OLY CLASS

CrossFit Lehi – Specialty View Public Whiteboard Warm-up – Roll Ins (5) + Back Squats (5) – 10 minutes Skill – Tall Power Jerks (3) – 5 minutes – Power Jerks (3) – 10 minutes Weightlifting – No Contact Cleans (3) – 10 minutes –…

Read More

Mon. Monster Mash

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 200 m Run/Row – Foam Roll or Work on Needed Skill Ex. Double Unders, Butterfly Pull-ups, Ring holds- pulls for Muscle ups Weightlifting Push Jerk (5×4 @ 75% 1RM of Push Jerk) WOD Metcon (Time)…

Read More

Saturday Partner WOD – 4/04

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Row 250m Roll out 2 Wall walks 10 Burpees 15 Air squats 20 KB Sumo Deadlift High Pulls 25 Double unders (60 singles) 5 mins dodgeball WOD Metcon (Time) 5 Rounds 200 m relay…

Read More

Whens Recovery??? 4/3

Announcements Happy Birthday Stacy Palfreyman! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up – 200 M Run/Row – Foam roll Or Skill practice 10 min Strength Paused Front Squat (3×7 @ 70% or 1 RM ) – Pause for 2 Sec before ascending -Work…

Read More

Ricky’s Wod 4/2

Announcements Happy Birthday Ricky Kranenburg CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200 M Run/ Row – Foam Roll or Skill Practice Example: Work on Double Unders / Pull-ups / Snatch or clean form with Bar Strength Barbell Row (5×5…

Read More