Archive for August, 2015

Sweet 16 – 9/01

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 20 Calorie row (increase intensity on last 10 cals) 10 x 20m Shuttle sprints Additional coach-led warm up Strength/Skill 1-Arm KB/DB Clean (4 x 6 each arm @ 53/35) WOD Metcon (AMRAP – Rounds…

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Barbara – 8/31

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m run – 20 Jumping Jacks – 20 Air Squats – 15 Pushups – 15 seconds of Mountain Climbers – 10 Good mornings w/ PVC – 10 Overhead Squats w/ PVC – Coach-led…

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“The Gauntlet” Partner WOD – 8/29

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 5 x Burpees 10 x Push ups 15 x Air squats 20 x Walking lunges 25 x Sit ups Game Musical med balls WOD Metcon (Time) In Teams of 2 3 Rounds of: 10 Push…

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Sumo Special – 8/28

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 300m row or 200m Run 15 Box jumps 15 KB Swings 15 T2B or K2E Additional coach-led warm up Strength/Skill Barbell Shrug (3 x 12 @ 70%-80%-90% of Clean 1RM) WOD Metcon (Time) 21-15-9…

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Five Stations – 8/27

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 200m run OR 300m row 30 Double Unders (120 singles) 30m Bear Walk 30 Jumping Jacks Coach-led warm up Strength/Skill Handstand Push-ups (4 max rep sets) WOD Metcon (4 Rounds for reps) With a…

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AMRAP Wednesday – 8/26

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 300m row or 200m Run 50ft Burpee broad jumps 15 Seconds mountain climbers per leg 15 Box jumps 15 Push ups Additional coach-led warm up Strength/Skill Good Mornings (4 x 8 w/ barbell. Build…

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Forrest – 8/25

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m run – 15 Overhead lunges (25/15) – 15 Pushups – 10 Pull ups – 10 T2B – Coach-led warmup Strength/Skill 1-Arm KB/DB Row (4×10 AHAP) 4 x 10 @ as heavy as…

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Beat the Baseline – 8/24

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 400m run – 15 Calorie row – 15 Jumping jacks – 15 Pushups – 15 second Samson stretch per leg – Coach-led warmup Strength/Skill Bulgarian Split Squat (3 x 10 per leg @…

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To WOD or Not To WOD – 8/21

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 300m row or 200m Run 50ft Burpee broad jumps 15 T2B 15 Box jumps 15 Push ups Additional coach-led warm up Strength/Skill Clean (15-20 mins to establish a new 1RM) WOD Metcon (Time) CRIPPLER…

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Gone in 60 Seconds – 8/20

Announcements Happy Birthday Jen Cheatham & Vienna Burton CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 200m run OR 300m row 30 second static shoulder/hamstring stretch against wall 25 Jumping jacks 20 Air squats 15 Push ups 10 Pull ups Additional Coach-led…

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Clean, Jerk, & Jump – 8/19

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Crossover Symmetry Activation 400 m run 20 Overhead lunges (25/15) w/ active shoulders! Coach-led warm up Strength/Skill Front Squat (15-20 mins to establish a new 1RM) WOD Metcon (Time) 25 Double-unders (75 singles) 10…

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Elizabeth & Friends – 8/18

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 20 Cal Row 20 Air Squats 2 x 30 second “downward dog” shoulder & calf stretch Junkyard Dog & Additional Warm-up w/ Coach Strength/Skill Chin-ups (4 max rep sets) rest 90 seconds between…

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