Archive for November, 2015

Ten by Ten – 12/01

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter Row 5 laps around gym floor perimeter 2 forward 1 backward 1 high knees 1 butt-kickers 30 Leg throws w/ a partner 15 Romanian KB deadlift Additional coach-led warm-up and skill…

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Team WOD

CrossFit Lehi – Competition View Public Whiteboard (No Measure) Shoulders Metcon (Time) TEAMS of 3 Complete the following for time: 100 Calorie Row 100 Deadlifts, 155/105 80 Calorie Row 80 Hang Power Cleans, 155/105 60 Calorie Row 60 Front Squats, 155/105 40 Calorie Row 40…

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Cyber Monday Partner WOD – 11/30

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 50 Double-unders or 150 singles 25 Walking overhead lunges w/ plate (25/15) 25 Sit-ups 25 Supermans 25 KB SDHP (35/26) Additional warm-up/skill work w/ Coach WOD Metcon (Time) Partner WOD 100 SDHP (rx:…

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Saturday Partner WOD – 11/28

CrossFit Lehi – CrossFit Class Bring a Friend!! View Public Whiteboard Warm-up (No Measure) – 5 Laps around gym floor, skipping rope – 10 Burpees – 15 Ring rows – 20 Air squats – 25 Jumping Jacks – 30 second Hollow Body Hold 5 min…

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Filthy Fifty – 11/27

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 2 Rounds 50 Jumping Jacks (Fingertips touch above head and behind back) 20m Frog Hops 20m Spiderman Lunge Skill 15 mins Open floor handstand hold and handstand walk practice WOD Filthy Fifty (Time) For…

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Thanksgiving Day Partner WOD – 11/26

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Relay Warm-Up (Teams of 4) Teammate #1 does the first movement then sprints back and tags teammate #2, who does same movement. Repeat until all four members have completed the first movement, then…

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Got Hops? – 11/25

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Jump rope 3 minutes at a consistent, steady pace. 1 minute Low Plank Hold 1 gym floor lap each: – Forward – Backward – Sideways – Sideways (opposite direction) 15 In & Outs…

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Superset Tuesday – 11/24

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Junkyard Dog (Each partner will complete 9 total, switching off every three reps) 10 Slam Balls 15 Banded Good Mornings 10 PVC Pass Throughs 10 PVC Around the Worlds (each direction) Strength/Skill We’ll…

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Competition Prep – 11/24

CrossFit Lehi – Competition View Public Whiteboard Warm-up Warm-up (No Measure) Junkyard Dog (Each partner will complete 9 total, switching off every three reps) 10 Slam Balls 15 Banded Good Mornings 10 PVC Pass Throughs 10 PVC Around the Worlds (each direction) Strength/Skill 1: Push…

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CINDY – 11/23

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 2 Rounds 300m row 10 Jumping Lunges (5 each leg) 10 Up/Down Plank (both arms count as 1) 10 Squat Jumps 10 Ring Rows Coach-led skill work WOD Cindy (AMRAP – Rounds and Reps)…

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Saturday Partner WOD – 11/21

CrossFit Lehi – CrossFit Class Bring a friend! 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 WOD 1: Metcon (Distance) 6 Minute Partner row for max distance…

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3 Rounds for Friday – 11/20

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Row 300 meters 5 Rounds: Plank hold 30 seconds then straight into 5 narrow push-ups 10 Russian twists (each side, 20 total) 5 squat jumps 5 Hollow body hold to superman without dropping…

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