Archive for November, 2015

Bear Complex – 11/19

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 8 laps around the gym jogging with med ball 3 Rounds: 5 Medball clean toss 10 overhead lunges w/med ball or plate 15 oblique wall ball toss Metcon 20 Min EMOM 2 x…

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Amanda & Annie – 11/18

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Jump rope – 5 minutes 3 rounds: 10 shoulder taps in high plank 2 wall walks 15m bear crawl 15 mountain climbers 15m bear crawl WOD 1: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Modified:…

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Vive La France – 11/17

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter Row 10 x KB Romanian Deadlifts (per leg) 10 x KB SDHP 10 x Knee raises 10 x Sandbag cleans 10 x Grasshoppers (each leg; 20 total) Coach-led warm-up and skill…

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Bodyweight to the Max – 11/16

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Individually: 1 Ladder run 20 meters (5 meters run touch floor w/ hand, back to beginning, adding 5meters each time, up to 20 meters) 5 Sprints: as fast as possible 20 meters and…

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Saturday Partner WOD – 11/14

CrossFit Lehi – CrossFit Class Bring a Friend!! View Public Whiteboard Warm-up (No Measure) – 200m run – 20 Sit ups – 20 Air squats – 200 m Rower sprint – 20 Jumping squats – 20 Jumping Jacks 5 min game WOD 1: Metcon (AMRAP…

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Mental Ball – 11/13

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Individually: 500 meter row 5 laps around gym floor perimeter with med-ball 1 lap running with right arm kb/db 1 lap running with left arm kb/db With the Coach: 10 russian kb swings 10…

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Pistols, Nerf Guns & Tractor Tires – 11/12

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 10 inchworms 10 spider crawls 10 small shoulder circles both directions 10 large shoulder circles both directions 10 piked HSPUs 10 wide pushups 10 narrow pushups 1 minute of support holds on rings,…

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Veterans Day WOD – 11/11

CrossFit Lehi – CrossFit Class Take a minute today to thank a veteran for their service to our country. View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row @50%-60% effort (pay attention to your pacing.) 5 rounds, not for time (begin each round with…

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Stronger Than Yesterday – 11/10

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Individual warm up: 10 laps around the gym with a jump rope 5 minutes of stretching. Focus on Lats and low back Group warm-up (starts 10 mins after start of class) Side Lunges…

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Row & partner WOD

CrossFit Lehi – Competition View Public Whiteboard Skill Rowing… Pacing and Awareness. With Partner row 1000 meter. (250 at a time) rest 3 minutes Partner row 1000 meter. (500 at a time) ()

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Double Grace – 11/09

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 5 Round trip Shuttle runs (across length of floor mats & back, 5 times.) 5 Inchworms 15 Push-ups Coach-led warmup and instruction Strength/Skill Samson stretches, side lunge stretches, etc between rounds of rowing….

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Battle of the Benchmarks – 11/07

CrossFit Lehi – CrossFit Class It’s more fun when you bring a Friend!! View Public Whiteboard Warm-up (No Measure) – 200m run – 20 Sit ups – 20 Air squats – 200 m Rower sprint – 20 Overhead lunges w/ plate (25/15/10) – 20 Jumping…

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