Archive for December, 2015

Monday Madness

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm and Ready (No Measure) 500 m row As a class complete 10 min emom odd minute air squats 15-25-35-45-55 even minutes burpees 2-4-6-8-10 Handstand Walk (1 x 5) Work as a group on handstand walks with…

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The Power of 3

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 Metcon (AMRAP – Rounds and Reps) In Teams of 3 complete AMRAP in 21…

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CrossFit Games Open WOD 12.3 – 12/11

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 3 Rounds 300m row 3 wall walks 10 hanging knee raises 10 push ups 15 jumping lunges Coach-led stretching & skill work WOD CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute…

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Baseline – 12/10

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 500m Row Coach-led warm up and stretching WOD Baseline Test (Time) 500 m Row 40 Air squats 30 Abmat situps 20 Push ups 10 Pull ups Fitness Levels Chart: Men, Women 3:45, 4:40…

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WOD on Wednesday – 12/09

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 10 20m shuttle runs increasing speed each time. (starting off at a slow jog) 2 20m burpee broad jumps 2 20m duck walk 25 Air squats 10 Push ups 25 Air squats 10…

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Cardio Pyramid – 12/08

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 5 jump rope running laps around gym perimeter or 10 laps around 1 side of gym. 2 x 20m bear crawls 2 x 20m inch worms 20 OH walking lunges (each leg) 25/15…

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Ten by Ten Redux – 12/07

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) You will have the first 15 mins of class to complete: 3 rounds: 300m row 5 wall walks 10 20m shuttle runs 15 push ups 25 air squats WOD Metcon (Time) 10 rounds…

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CFL Naughty & Nice Throwdown – 12/05

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 25 Air Squats 25 Sit ups 25 Push Ups 5 Shuttle runs (across floor & back) WOD 1: Naughty & Nice WOD #1 (AMRAP – Rounds and Reps) 12 min AMRAP (partners alternate…

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Randy – 12/04

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) Crossover Symmetry Activation 2 Rounds 50 Jumping Jacks (Fingertips touch above head and behind back) 30m Overhead Walking Lunges w/ Plate 300m Row Coach-led warm-up & WOD prep WOD Randy (Time) For Time:…

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Do You Lift Bro? – 12/03

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Individual warm up: 200m row 10 x 15m shuttle run round-trips 15 x Hand-release push-ups 20 x Supermans Addt’l coach-led warm-up/skill work Strength/Skill We’ll be doing the movements below as two supersets:…

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Oly Moly! – 12/02

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200m Rower sprint 15 meter Bear Crawl 15 meter Duck Walk 15 meter Frog Jump 15 T2B (scaled: K2E or knee raises) Additional coach-led warm-up and ankle & shoulder mobility work….

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