Archive for July, 2015

Saturday Partner WOD – 7/18

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 10 Air squats 10 Burpees 10 Push ups 10 Sit ups 10 Leg raises 10 Supermans 10 Grasshoppers 3 mins on foam roller WOD Metcon (Time) 100m Sandbag carry then 5 cleans while partner…

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Cory Swapp Memorial WOD – 7/17

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m Run – 3 minutes Spealler stretch – 20 Overhead lunges (25/15) – 15 Ring rows – 10 Burpees – 5 Slow pushups (5 count on negative) Strength/Skill Arnold Press (5×5 w/ KB…

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Not Your Mom’s EMOM – 7/16

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Biz park run 2 minutes hold at bottom of squat Warm up with coach – Elevator squats w/ barbell Strength/Skill Front Squat (4×5 @ 60% of 1RM) Follow each set with a set of…

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Lowdown on the Throwdown – 7/06

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 2 Rounds: 10 Calorie row (max effort) Sprint Ladder (Do walking Samson stretches while waiting for a rower) Additional coach-led warm up @ 10 mins after start of class. Strength/Skill Ring Pushups (3×8 +…

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Griff – 7/14

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minute row – Mobility ball work – focus on ankles & shoulders – Coach-led warmup Strength/Skill L-Sit Pull-ups (15 mins to perform max reps) Knee raise to L-Sit, then pull-up. Perform AMRAP…

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Bringing Sally Up – 7/13

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 200 m run 200 m lunges Then coach-led warm up WOD 1: Metcon (Weight) “Bring Sally Up” w/ barbell (45/35) – 2: Metcon (AMRAP – Rounds and Reps) 8 min Amrap 15 situps 15…

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Team WOD – Deck of Cards 7/11

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Run 1 lap around business park 15 Grasshoppers 15 Push ups 1 minute Spealler stretches more Coach-led warm up Burpee Ball WOD Metcon (Time) Deck of Cards For time: As a team, complete each…

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Feeling Chipper on Friday – 7/10

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 5 min row 5 min Double Under practice Coach-led warm up Strength/Skill Clean Pull (5×3 @ 100%, 5×2 @ 110%) Power clean pull w/ shrug. Record the 5×2 weight. WOD Metcon (Time) 25 Russian…

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Four Hundred – 7/09

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m Run – 10 Burpees – 200m Run – 20 Walking Lunges – then Coach-led warmup Strength/Skill Back Squat (10×3 @ 80% to box @ 2211 tempo) Squat to box. 2211 tempo =…

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Son of Karen – 7/08

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) > 400 m run forward > 200 m run backward > Early arrivers: Crossover Symmetry Activation > Coach-led instruction and warm up @ 10 minutes after start of class. Strength/Skill Bench Press (3×7 @…

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Lions & Tigers & Bear Complexes – 7/7

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Business park run Ankle mobility stretching Coach led warm up Strength/Skill Weighted Deficit Lunges (4×10 per leg, AHAP) Lunge while holding KBs or DBs with one foot resting on a box. – WOD Metcon…

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Firecracker – 7/06

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 3 minute Row or Crossover Symmetry Activation (do both if time allows) Mobility ball work on shoulders Coach-led warm up @ 10 mins after start of class. Strength/Skill Push Press (7×5 @ 50-60%, @…

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