Archive for September, 2015

Diez Rounds – 9/18

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 300m Row – 60 second handstand hold – 10 Wall balls – 10 Push ups – 10 Med ball cleans – 2 x 50ft bear crawl – Coach-led warmup/instruction Strength/Skill Hang Clean (7…

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Turkish Delight – 9/17

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 30 second static shoulder/hamstring stretch against wall 25 Jumping jacks 20 Air squats 15 Push ups 10 Pull ups Additional Coach-led warm up WOD Metcon (Time) With a running clock and a 40 min…

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Midweek Push – 9/16

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – Crossover Symmetry Activation (cycle in as time permits) – Rowing sprints – 3 intervals (30sec row/30sec rest) – Coach-led warm up Strength/Skill Negative Pull-ups 5×8 WOD Metcon (Time) 5 rounds 15 x Push…

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I EMOM, You EMOM, We All EMOM – 9/15

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m slow jog or 500m slow row then Coach-led warmup Strength/Skill Deadlift (10-8-6-4-2 @ 50,60,70,80,90%) record weight of last set. WOD Record row time and reps completed during each 6 min EMOM. 1:…

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Grace – 9/14

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 20 m shuttle run x 6 – 20 Sit ups – 20 Calorie row – 20 Air squats – 20 Push ups – 20 Overhead lunges (25/15) Strength/Skill 2: Front Squat (5×10 @…

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Moore Hero Saturday

CrossFit Lehi – CrossFit Class View Public Whiteboard The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Gymnastics Handstand progression warm-up Moore (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 1…

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Remember 9/11

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 20 Sit ups – 20 Air squats – 200 m Rower sprint – 20 Push ups – 20 Jumping squats – 10 Pull ups – 10 Toes to bar – Coach-led warm up…

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Core Builder – 9/10

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 warm up Strength/Skill Barbell Wrist Rolls (3×10 (65/45)…

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Jackie – 9/09

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 6am & 8am classes: boxing/mma clinic warmup w/ Carolina Munoz. Other classes: – 200m run – 10 Romanian KB deadlifts per leg (35/26 or lighter) – 30 seconds mountain climbers – 10 push ups…

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Work Like a Farmer

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Biz park run “Sally” air squats & push ups Strength/Skill Front Squat (Front squats 10-8-6-4-2 @ 50, 60,70, 80, 90%) Record 90% set WOD Metcon (Time) 200 m Farmer Carry (53/35 KB or 60/40…

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1st Annual CFL Labor Day Games

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Parking lot run Coach-led warm up WOD Teams consist of 2 guys + 2 girls. 1: Metcon (Time) WOD #1: Labor & Delivery Day Fran 21-15-9 Thrusters (rx: 95/65 scaled: 75/45) Pull ups Half Nancy 2…

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Team Endurance WOD

Announcements For Saturday’s 7am & 8am WODs, meet at the Lehi High School Track. No daycare provided. CrossFit Lehi – CrossFit Class Workout to be announced in class… Wear running shoes. View Public Whiteboard

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