Archive for May, 2015

Death by Air Squats 6/1

Announcements Happy Birthday Bekah Ackerman! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 min row or jog then warm-up with coach Strength Deadlift (3-3-3-3) 15 mins to work up to 3RM. Then do 3×3 @ that weight. WOD Metcon (AMRAP…

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Double Nutts 5/30

Announcements Happy Birthday Scott Dewitt! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Row 250m or run 200m then 20 Jumping Jacks 20 Air Squats 20 Walking Lunges 20 Grasshoppers (each leg) 20 Push Ups 20 Supermans 20 Burpees WOD Metcon (Time)…

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Arnie 5/29

Announcements Happy Birthday Loretta Cabana! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m run Coach led warm up focusing on ankle mobility, shoulders and elevated heart rate Skill Rope Climb (3 attempts at max height rope climb) Ring Rows (3…

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El Diablo 5/28

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m run Coach led warm up focusing on hamstrings, glutes, shoulders Skill Tire Flips 5 x 5 WOD Metcon (4 Rounds for reps) “EL Diablo” 4 mins at each station Rx WOD: Max…

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DT 5/27

Announcements Happy Birthday Inez Allridge! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 3 minute Row 15 minute coach-led warmup Skill Ring Dips (4×8 @ 30X0 tempo) 30X0 tempo explained: 3 sec decent; 0 sec pause at bottom; X = explosive ascent;…

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OLY CLASS

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up Bar warmup Snatch Balance – 8 sets of 3 alt/ roll-ins No Contact Snatch – 5 sets of 3 5 second snatch – 5 sets of 3 Weightlifting Snatch Single 10 minutes EMOM Snatch Double 10…

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Brenton 5/26

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m run Coach led warm-up focusing on shoulder and ankle mobility Skill Overhead Squat (15 mins to work up to 1RM) WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing…

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Murph 5/25

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 15 minute individual warm up then 15 minute coach-led warmup WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body…

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Howdy Partner! 5/23

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Row 250m or run 200m Group warm up: 20 Jumping Jacks 20 Air Squats 20 Walking Lunges 20 Grasshoppers (each leg) 20 Push Ups 20 Supermans 20 Burpees WOD Metcon (AMRAP – Reps) 23…

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THE FILTHY FIFTY 5/22

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m run Coach led warm up Jumping squats 1 full length of west side Ladder drills – 5 lines 10 samson stretches 10 spealler stretches (3 sec pause with legs over head) 10…

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Let’s Move Better 5/21

Announcements Happy Birthday Amy Orton! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m row 10 burpees 15 sit ups 20 air squats 15 wall angels 10 each arm shoulder wall stretches 15 pass throughs 10 windmills 5 each direction Skill…

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CINDY

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 500 m row Coach led warm up 25 jumping jacks 10 Partner back-to-back squats 10 Good mornings 10 front band stretches 10 back band stretches 10 band pass throughs Skill Barbell Row (7 x…

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