Archive for December, 2015

Bring Sally Home

Announcements Class hours Mon 12/28 thru Wed 12/30 : 5am, 6am, 8am, 9:30am, 5:30pm, 6:30pm. Thursday 12/31 classes in the morning only at 5, 6, 8, and 9:30am. Yoga on Tues @ 8pm. No classes on New Year’s Day or Saturday Jan 2nd. CrossFit Lehi…

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Penultimate – 12/30

Announcements Class hours Mon 12/28 thru Wed 12/30 : 5am, 6am, 8am, 9:30am, 5:30pm, 6:30pm. Thursday 12/31 classes in the morning only at 5, 6, 8, and 9:30am. Yoga on Tues @ 8pm. No classes on New Year’s Day or Saturday Jan 2nd. CrossFit Lehi…

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Late Year Push – 12/29

Announcements Class hours Mon 12/28 thru Wed 12/30 : 5am, 6am, 8am, 9:30am, 5:30pm, 6:30pm. Thursday 12/31 classes in the morning only at 5, 6, 8, and 9:30am. Yoga on Tues @ 8pm. No classes on New Year’s Day or Saturday Jan 2nd. CrossFit Lehi…

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Are you Ready? – 12/28

Announcements Class hours Mon 12/28 thru Wed 12/30 : 5am, 6am, 8am, 9:30am, 5:30pm, 6:30pm. Thursday 12/31 classes in the morning only at 5, 6, 8, and 9:30am. Yoga on Tues @ 8pm. No classes on New Year’s Day or Saturday Jan 2nd. CrossFit Lehi…

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The 12 Days of Christmas – 12/24

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 300m row (sprint last 100m) then coach-led warm up WOD 12 Days of Christmas (Time) 1 Sumo Deadlift High Pull (75/55) 2 Thrusters (75/55) 3 Push Press (75/55) 4 Power Cleans (75/55) 5 Power…

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CRYSTAL

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) Row 300 m Crossover Symmetry Activation 15 Ring Rows 10 Good Mornings 2 x 15m Duck walks 10 Burpees Strength/Skill Sumo Deadlift High Pull (7 mins to 1RM w/ barbell) Focus on proper…

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Romanians, Goblets & Stuff – 12/22

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 10 x 30m shuttle runs increasing speed each time. (starting off at a slow jog) 15m Burpee Broad Jumps 15m Duck Walk 20 Air Squats 10 Push Ups 20 Air Squats 10 Push…

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Mary – 12/21

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 3 Rounds: 15 Ring Rows 10 Goblet Squats 5 Ring/Box Dips 200m Rower Sprint Additional warm-up w/ coach Skill HPSU & Pistol skill work w/ coach WOD Metcon (Time) 3 rounds for time…

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Star Wars Day – 12/18

CrossFit Lehi – CrossFit Class For all you Star Wars Nerds! View Public Whiteboard Pre WOD (No Measure) – 20 Sit ups – 20 Push ups – 20 Air squats – 200 m Rower sprint – 20 Jumping Jacks – 5 min Game WOD 1:…

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Agility Relay – 12/17

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 5 jump rope running laps around gym perimeter or 10 jump rope laps around 1 side of gym. 2 x 15m bear crawls 2 x 15m inch worms 10 OH walking lunges (each…

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5 Star Tabata – 12/16

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 300m Row 10 x Hollow Body Hold to Superman 15 x Knee Tuck Jumps 20 x Mountain Climbers per leg Double-under practice as time allows. Coach-led 8 minute EMOM (begins 10 mins after start of class)…

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Snow Day Partner WOD – 12/15

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 3 laps around gym floor 3 mins jump rope work 10 Spealler stretches Coach-led Warmup & Skill work: Snatch/Clean & Jerk Cycling WOD Metcon (Time) For time, complete the following w/ a…

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