Archive for February, 2016

March Midline March – 3/01

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Crossover Symmetry Activation 400m Run (or 400m Row if inclement weather) Coach-led mobility work WOD With a continuously running 30 minute clock: 1: Metcon (Weight) EMOM for 10 minutes (0:00 thru 10:00)…

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Leap Year EMOM – 2/29

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Legs, Core and More (No Measure) 400 m row or run 3 rounds 10 Box Jumps 10 KB Russian Twist (35/26) 10 Leg raises 10 Walking OH lunges (25/15) Strength/Skill Deadlift (5×5 (60, 70, 70,…

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Partner Row Redux – 2/27

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 250m Row 25 Jumping jacks 400m Run (outside, weather permitting) 50 Double-unders or 150 singles 20 Air squats WOD 1: Metcon (Time) Partners alternate to complete each station TWICE. (one partner working at…

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CrossFit Games Open 16.1 – 2/26

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 500m Row Crossover Symmetry ActivationWOD prep w/ Coach WOD CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH…

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Strength & Endurance – 2/25

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 3 laps skipping rope 300m Row 10 Candlesticks Additional warmup/stretching w/ Coach at 10 minute mark. Strength/Skill Metcon (Weight) 10 min EMOM 1 Clean 2 Hang Clean 1 Jerk @ 70% of…

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Tres Rounds – 2/24

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Run 3 Laps 15 PVC Pass-thrus 15 Banded Good Mornings 15 Sit ups 300m Row Double-under practice until warm-up/skill work begins with Coach at 10 min mark. Strength/Skill 1-Arm KB/DB Row (4×8…

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JT – 2/23

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 4 laps around gym floor Crossover Symmetry Activation Row 500mWarm-up w/ Coach Strength/Skill Weighted walking lunges (5×10 (5/leg) w/ 45lb/35lb barbell) WOD J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of…

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Row Your Partner’s Boat – 2/20

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 200m Row 25 Jumping jacks 400m Run Outside (YAY!) 50 Double-unders or 150 singles 20 Spealler stretches Game WOD 1: Metcon (Time) 3K Partner Row Partners alternate rowing with the following: 200m medball…

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Angie – 2/19

Announcements Free body composition testing Fri Feb 20th 5:30am – 10:45am CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Crossover Symmetry Activation Row 500mWarm-up w/ Coach Strength/Skill A: Snatch Balance (5×3 Work up to a heavy last set) WOD Angie…

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Four Stations with a Partner – 2/18

Announcements Free body composition testing Fri Feb 20th 5:30am – 10:45am CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 6 x 250m relay row with a partner (3 per partner.) Strength/Skill Handstand Walk (Work up to max distance walk) WOD Metcon…

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Sumo Hops – 2/17

Announcements Free body composition testing Fri Feb 20th 5:30am – 10:45am CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Run 3 Laps 15 PVC Pass-thrus 15 Banded Good Mornings 15 Sit ups 300m Row Double-under practice until warm-up/skill work begins…

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