Archive for July, 2015

CFL Crippler Chipper

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 200m run 30 Air squats 25 Sit ups 20 Supermans 15 Pushups 10 Pullups 5 Toes to Bar WOD Metcon (Time) Crippler Chipper RX One partner works at a time, alternating as desired to complete 150…

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Friday Finale – 7/31

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 20 Jumping jacks 20 Air squats 20 Situps 20 Pushups 10 Pullups 10 Ring rows Coach-led warm up Strength/Skill Weighted Incline Pushups (4×8) Perform at an incline on a box or two 45 lb…

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Four Stations – 7/30

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 200m run OR 300m row 50 Double/150 singles 20 Overhead lunges (15/10) 30 Jumping jacks Coach-led warm up Strength/Skill Deadlift (3 x8 @ 70% of 1RM, 4th set amrap) WOD Metcon (4 Rounds for…

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Countdown from Seven – 7/29

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 200m run OR 300m row Foam roller work Crossover Symmetry Activation (as time permits) Coach-led warm up Strength/Skill Thruster (3 x 7 (115/75)) WOD Metcon (Time) 7-6-5-4-3-2-1 Wall walks Pistols (complete each rep count…

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Clean Couplet – 7/28

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 20 Calorie row 20 x Burpee Broad Jumps 2 x 15ft rope climbs Additional coach-led warm up Strength/Skill Perform 3 strict shoulder presses then move the bar to back rack position and perform 3…

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Nicole – 7/27

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 20 Jumping jacks 20 Air squats 20 Sit ups 20 Push ups 5 mins working on double unders/triple unders. Additional warm-up w/ Coach Strength/Skill Front Rack Lunge (4×20 @ 50%) WOD Nicole (AMRAP…

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CFL Partner Chipper

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 200m run 30 Air squats 25 Sit ups 20 Supermans 15 Pushups 10 Pullups 5 Toes to Bar Skill 10 minutes to improve your double under PR. WOD Metcon (Time) With a partner, alternate as desired…

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Pioneer Day WOD – 7/24

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Leg wrestling and stick pulls Additional warm up w/ coach Strength/Skill Pull the Pioneer Wagon 1847 meters WOD Metcon (Time) Skip the walk across the plains. Do this for time: 24 Box Jumps (24/20)…

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Two by Twenty – 7/23

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 10 minutes mobility work Coach-led warm up Strength/Skill 20 mins to complete with a partner Box Squats (10@50%, 8@60, 6@70, 4@80, 2@90 ) Weighted walking lunges (4×20 (10 each leg, w/ 35/26 in each…

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Clean Like Yo Mama – 7/22

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 200m run OR 300m row 75 Double unders or 225 singles 25 Air squats Coach-led warm up Strength/Skill Ring Rows (4×8) Horizontal Body RowAssume a position as horizontal as possible while still able to…

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AMRAP for a Tuesday – 7/21

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 2 Rounds: (2nd round @max effort) 15 Calorie row 15 Burpee/Frog Jumps Additional coach-led warm up Strength/Skill Push Press (3 x 8 @60%) Push Press (1 set @ max reps) WOD Metcon (AMRAP –…

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Diane – 7/20

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 20 Cal Row 20 Air Squats Junkyard Dog & Burgener Warm-up w/ Coach Strength/Skill Overhead Squat (12 Minute EMOM (95/65)) 3 OHS + 6 HRPU each minute. WOD Diane (Time) 21-15-9 Deadlifts, 225#…

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