Archive for January, 2016

The Nine – 2/01

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 300m Row 15 Banded Good Mornings 15 Air Squats 15 Sit ups Double-under practice Warm-up with Coach at 10 min mark. Strength/Skill Bent Over Row (6×10, building up to a heavy final…

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“Brighty” Memorial WOD – 1/30

CrossFit Lehi – CrossFit Class In memory of Brighton “Brighty” Tenney. Wear pink and take a selfie ‪#‎spreadkindnessforbrighton‬ View Public Whiteboard Pre WOD Warm-up (No Measure) 500m Row 5 Laps (3 forward, 2 backwards) 20 OHS w/ PVC 15 Push Ups 10 Pull Ups 5…

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21 Fifteen Nine – 1/29

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 15 Push ups 15 Sit ups 15 Supermans 15 Grasshoppers per leg 15 Ring rows Then group warmup/skill review w/ coach at 10 min mark. Strength/Skill Hang Clean (3RM) 10-15 mins to…

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Row Like you Own It – 1/28

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Individual: Crossover Symmetry Activation 2 Laps around both floors (or 6 laps around 1 floor) 10 Overhead walking lunges (25/15) Additional warmup/stretching w/ Coach at 10 minute mark. Strength/Skill Thruster (12 Min…

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Get your WOD on Wednesday – 1/27

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Individual: 100 Double-unders (200 singles) 15 Push ups 15 Air Squats With Coach: Jumping Jacks to Devo’s “Whip-it”. Do a burpee each time you hear “whip it”. Additional warmup/stretching w/ Coach Strength/Skill…

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Isabel – 1/26

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Crossover Symmetry Activation Row 500mWarm-up w/ Coach Strength/Skill Front Squat/Back Squat Couplet for 10-8-6-4 Reps (60-70-80-90% of FS 1RM) Each front squat set is immediately followed by corresponding back squat set. A:…

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Open WOD 13.4 – 1/25

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Individual warm-up: 200m slow row, then 100m sprint row Group warm-up w/ Coach: 10 x 20m (down & back) shuttle runs, increasing speed each time. (starting off at a slow jog) 20…

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Live Wire Partner WOD – 1/23

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 500m Row Warm-up Game WOD 1: Metcon (AMRAP – Rounds and Reps) In teams of 2 12 Min AMRAP: 15 Wallballs (20/14) 10 Russian KB Swing (53/35) 5 Dumbbell Box Step Overs (24/20)…

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Partner Murph – 1/22

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 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 Metcon (Time) Modifed Partner MURPH 800m Run (400 per partner) 800m Row…

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Barney – 1/21

CrossFit Lehi – CrossFit Class Police Officer Doug Barney of the Unifed Police Department in Holladay, Utah, was shot and killed while responding to a traffic accident. Upon arriving at the scene, Officer Barney attempted to make contact with a male and female leaving the…

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Do you even deadlift? – 1/20

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 3 Rounds 250m row 10 Walking Overhead Lunges (25/15) 10 Banded Good Mornings 5 Pull-ups 5 Push-ups Strength/Skill Bar Muscle-ups (4 sets max reps. Record best set) If you don’t have your…

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Snatch ‘n Jump – 1/19

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Sweat and Shoulders (No Measure) 3 laps of jogging jump rope around gym perimeter than perform: 3 rounds 3 wall walks 6 Kb SDHP 53/35 9 Kb Swings 53/35 12 Jumping knee tucks Strength/Skill Handstand…

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