Archive for May, 2015

OLY CLASS

Announcements Happy Birthday Erin Poulson! CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up – Warm up drill with bar – Behind the leg drill – Scarecrow cleans – Tall Cleans Weightlifting – Clean Depth Game – Power Clean + Hang Clean + Front Squat…

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CRYSTAL

Announcements Happy Birthday Erin Poulson! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Row 400 m Crossover Symmetry Activation 15 Ring Rows 10 Good Mornings 2 x 20m Duck walks 10 burpees Skill Sumo Deadlift High Pull (10 mins to 1RM w/…

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Phat Burner

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 300m Row 20 air squats 20 mountain climbers 10 samson stretches 10 push-ups 10 sit-ups 30 sec downward dog Skill Med Ball Squat Clean (6 x 5) Brace (butt, gut, rotate); assume squat stance;…

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Partner Chipper WOD

Announcements Happy Birthday David Healey! CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) Individual warm up: 25 Jumping Jacks 20 Air Squats 15 Push Ups 10 Supermans 5 Burpees Then divide into two teams: 40m Sled pull relays & tire flips Skill WOD…

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Daniel

Announcements Happy Birthday Heather McMullin! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 500m row Coach led warm up 10 x Jumping squats 10 x Jumping lunges 2 x 20m Toy soldiers twice 15 x PVC pass throughs 10 x PVC windmills…

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THE CORE

Announcements Happy Birthday Rebecca !!! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 200 m jog Coach led warm up 15 air squats 20 mountain climbers 10 burpees Couch Stretch 15 secs each leg Downward dog 15 sec static hold then 5…

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Walk This Way

Announcements HAPPY BIRTHDAY ALLISON AIME!!! CrossFit Lehi – CrossFit Class “Ave, Imperator, morituri te salutant” View Public Whiteboard Warm-up (No Measure) 400 m row then roll out Coach led warm up: 25 jumping jacks 10 lunges 2 crab walks (north to south) 10 front band…

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OLY CLASS

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up SOTS Press – 3 sets of 5 Heaving Snatch Balance – 3 sets of 3 Overhead Squat – Work up to max single, drop and do 3 doubles Weightlifting No Contact Snatches – 5 sets of…

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Snatch This!

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m row, then roll out Coach led Warm up: 10 push-ups 15 sec high knees 30 sec squat hold 10 samson stretches 20m bear crawl 20m inch worm Burgener Warm up Skill Handstand…

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Bring On Monday

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400m row Coach Led Warm-up Focus on ankle mobility, quads, hamstrings, and glutes -20 lunges -10 jumping squats -10 good mornings -15 secs each leg ankle wall stretch -15 sec each quad stretch (pulling…

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Holy Partner WOD Batman!

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 5 Burpees 10 x Push ups 15 x Air squats 20 x Sit ups Roll out until 8:10 Coach-led stretch 5 minutes Classic Dodgeball WOD Metcon (3 Rounds for reps) “The Dynamic Duo” Station…

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5/8 WOD – Danny

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400m row Coach Led Warm up -10 Good Mornings -10 Lunges -10 Burpees -10 front band stretches -10 behind the back band stretches -10 band pass throughs -15 push ups -15 sit-ups Skill Turkish…

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