Archive for June, 2015

Lift, Swing, Squat, Repeat – 6/16

Announcements Happy Birthday Dustin Simmons! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minute row – Crossover Symmetry Activation (cycle in when available) – 10 min Coach-led warmup, w/ emphasis on hips, low back Strength/Skill Pull Ups – 4 Max…

Read More

Rocky to the Core – 6/15

Announcements Happy Birthday Ben Stone! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Run 2 counterclockwise laps around the NES building Coach-led warm up Strength/Skill Back Squat (1 RM) Spend 20 minutesworking up to a 1RM. Take your time and be sure…

Read More

Summer Beast Partner WOD – 6/13

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 10 x Burpees 10 x Push ups 10 x Air squats 10 x Jumping squats 10 x Overhead lunges (25/15) per leg 10 x Sit ups 10 x Spealler stretches 10 x Supermans 200 m…

Read More

Jurassic Chipper – 6/12

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 5 min row Crossover Symmetry activation Coach led warm up, then 1 max set Strict pull ups Strength/Skill Hang Snatch (15 mins to work up to 1RM) WOD Metcon (Time) The Jurassic Chipper 20…

Read More

Our Favorite Bar – 6/11

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m run 20 hand release push ups Coach led warm up Strength/Skill Max Hollow Rock Hold (Max hold in seconds) Max Squat Hold (Max hold in min:sec) Hold @ bottom of squatWe’re not…

Read More

O-Lift Class

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up bar (sn 30%) — 5 arm/tall CL + 5 arm/tall JK bar (30%) — 5 arm/tall SN sensible increases for 2 more sets of 5* Strength/Skill 30+% CJ — 5+5 arm/tall CJ sensible increase for one…

Read More

He Ain’t Heavy – 6/5

Announcements Happy Birthday Chastina Ritchie! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 400 m row – Crossover Symmetry Activation – 2 x 60 second handstand hold then Coach-led warmup Strength/Skill Hang Clean (2@ 60%, 2@ 70%, 2@ 80%, 2@ 90%)…

Read More

Body in Motion – 6/4

Announcements Happy Birthday Nate Olsen! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 3 min row 2 x 60 sec L-hangs from pull-up bar Coach-led warm WOD Metcon (AMRAP – Reps) 18 min AMRAP Run 200m forward, then 200m backwards 1 minute…

Read More

KB Kraze – 6/3

Announcements Happy Birthday Nicole Scott! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 400 m row – Crossover Symmetry Activation (cycle in when available) – Pass-thrus, OHS, etc w/ PVC until all are finished with Crossover Symmetry. – 3 sets of…

Read More

O-lift Regulars

Announcements Happy Birthday Gary Abshire! CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up pvc — arm/tall SN 2 sets of 5 bar (sn 30%) — 5 arm/tall CL + 5 arm/tall JK bar (30%) — 5 arm/tall SN increases for combo sets of arm/tall…

Read More

I Love This Bar – 6/2

Announcements Happy Birthday Gary Abshire! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 3 minute Row 2 max rep sets of perfect pushups Then coach-led warmup Skill A: Handstand Push-ups (4 sets max reps) B: Rope Climb (Between HSPUs, climb rope (15′…

Read More