Archive for October, 2015

Med Ball 20’s Partner WOD – 10/17

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 5 x Burpees 10 x Push ups 15 x Air squats 20 x 20m partner relay shuttle run (10 each) 25 x Jumping Jacks 5 min Game WOD Metcon (AMRAP – Rounds and Reps)…

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Chip, Chipper, Chipperest – 10/16

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up “A” (No Measure) 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 Strength/Skill…

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Bench it like Ben – 10/15

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up “B” (No Measure) 3 Rounds NFT (not for time) of : • Row 15 Calories • 10 to 15 Push-Ups • One 30-60 second Hollow Rock Hold Then coach-led instruction Strength/Skill 1a: Metcon (AMRAP –…

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VO2 Max Builder – 10/14

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up “A” (No Measure) 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 Then…

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Clean up your Squat Cleans – 10/13

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up “B” (No Measure) 3 Rounds NFT (not for time) of : • Row 15 Calories • 10 to 15 Push-Ups • One 30-60 second Hollow Rock Hold Then coach-led instructionMobility work on front rack position,…

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Two Metcons for a Twosome – 9/20

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up “A” (No Measure) 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 Then coach-led…

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Saturday Partner WOD – 9/20

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up “B” (No Measure) 3 Rounds NFT (not for time) of : • Row 15 Calories • 10 to 15 Push-Ups • One 30-60 second Hollow Rock Hold Then coach-led instruction WOD Metcon (Distance) 10 Minute Partner…

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Hang Ten – 10/09

Announcements Free body composition testing this Friday 10/9 from 6-10am CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up “A” (No Measure) 3 Rounds NFT (not for time) of: • 16 Russian KB Swings • 5-8 Strict Pull-ups with a :02 hold at the…

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Isabel – 9/08

Announcements Free body composition testing this Friday 10/9 from 6-10am CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up “B” (No Measure) 3 Rounds NFT (not for time) of : • Row 15 Calories • 10 to 15 Push-Ups • One 30-60 second Hollow…

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Your EMOM Wears Army Boots – 9/7

Announcements Free body composition testing this Friday 10/9 from 6-10am CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up “A” (No Measure) 3 Rounds NFT (not for time) of: • 16 Russian KB Swings • 5-8 Strict Pull-ups with a :02 hold at the…

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Move That Load – 10/06

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up “B” (No Measure) 3 Rounds NFT (not for time) of : • Row 15 Calories • 10 to 15 Push-Ups • One 30-60 second Hollow Rock Hold Then coach-led instruction Strength/Skill 1: Box Squats (4…

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October WOD – 10/05

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up “A” (No Measure) 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 Then…

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