Archive for September, 2015

Festivus Oct 2015 WODs

CrossFit Lehi – Competition View Public Whiteboard 1a: Metcon (AMRAP – Rounds and Reps) WOD 1 – Delt-a -Force Part 1 0:00-6:00 Buy in – Row 20 calories AMRAP Intermediate: 3 wall walks + 6 pull-ups Novice & Masters: 5 shoulder to overhead + 10…

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More Cowbell! – 10/1

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Warm-up A: 3 Rounds NFT (not for time) of: • 16 Russian KB Swings • 5-8 Strict Pull-ups with a :02 hold at the top (One-one thousand, two-one thousand) • 10 Jumping Lunges OR…

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Fifteen Point One – 9/30

CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) Warm-up A: 3 Rounds NFT (not for time) of: • 16 Russian KB Swings • 5-8 Strict Pull-ups with a :02 hold at the top (One-one thousand, two-one thousand) • 10 Jumping Lunges OR Warm-up…

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Home Run – 9/29

CrossFit Lehi – CrossFit Class On this day in 1920, Babe Ruth set the then home run season record at 54. View Public Whiteboard Warm-up (No Measure) 3 Rounds NFT (not for time) of : • Row 15 Calories • 10 to 15 Push-Ups •…

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Kelly – 9/28

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds NFT (not for time) of: • 16 KB Swings (face level) • 5-8 Strict Pull-ups with a :02 hold at the top (One-one thousand, two-one thousand) • 10 Jumping Lunges Strength/Skill…

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Row it Like You Own It – 9/26 Team WOD

CrossFit Lehi – CrossFit Class Bring a friend! View Public Whiteboard (No Measure) 10 Minute warm up: 1 x 200m run 10 x Burpees 10 x Push ups 10 x Air squats 10 x Walking lunges 10 x Sit ups WOD Metcon (Time) In teams…

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The 5 x 8 Work Week – 9/25

CrossFit Lehi – CrossFit Class On this day in 1926 Henry Ford announces an 8 hour, 5-day work week. Just thought you’d like to know. View Public Whiteboard Warm-up (No Measure) – 20 Sit ups – 20 Air squats – 200 m run or rower…

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Crazy Circuit – 9/24

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 2 rounds: 200m row 15 Jumping jacks 15 Air squats 10 Push ups 10 Pull ups Additional Coach-led warm up Strength/Skill Max Height Box Jump (Up to 5 attempts for max height) After each…

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Angie – 9/23

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 3 Rounds: 10-15 calorie row 10-15 push ups 10-15 sit ups 10-15 air squats 10-15 pull ups Strength/Skill Banded Deadlifts (7 x 4 @ 70% of deadlift 1RM) WOD Angie (Time) For Time: 100 pullups 100…

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Speed Demon – 9/22

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Biz park run 15 Air squats 15 Push ups Coach-led warm up Strength/Skill Front Squat (10-5-5-3-3-1-1-1 @bar,50,60,70,80,90,100,100%) Record weight of last rep WOD 1: Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 50…

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20 Minutes of Awesome – 9/21

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 2 ROUNDS 200m Run 50 Double unders or 150 singles Coach-led warm up Strength/Skill 4 x 12 Pull-ups on rings If you cannot perform pull-ups then do jumping pull-upswith 5 sec negatives. 4 x…

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Michael – 9/19

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200 m Row – 15 Sit ups – 15 Push ups – 15 Air squats – Coach-led warm up Skill Rowing clinic WOD Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 9…

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