Archive for February, 2016

CrossFit Games Open WOD 15.4 – 2/16

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) 3 Rounds • Row 10 Calories • 10 Walking overhead lunges (25/15) • 10 Sit-ups • 10 Air Squats Additional warm-up…

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The Ladder – 2/15

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 5 gym floor laps 40 DUs (120 singles) 40 Jumping Jacks (touch fingers behind back) 40 second high…

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Do You Hula? – 2/13

CrossFit Lehi – CrossFit Class Bring a Friend!! View Public Whiteboard Warm-up (No Measure) – 20 Jumping Jacks – 20 Sit ups – 20 Air squats – 200 m Rower sprint – 20 Jumping squats 5 min game WOD 1: Metcon (AMRAP – Reps) 12…

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CrossFit Games Open WOD 12.1 – 2/12

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 3 Rounds • Row 15 Calories • 10 Push-Ups • 10 Sit-ups • 10 Air Squats Strength/Skill Metcon (Weight) 10 min EMOM 3 Front Squats @ 70% of 1RM WOD CrossFit Games…

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Coretastic! – 2/11

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 500m Row 5 gym floor laps Warm-up Game WOD 1: Metcon (Time) 5 rounds 10 T2B 10 Sit-ups (Rocky style) 10 Supermans 10 Mountain Climbers (per leg) Post WOD Crossover Symmetry Recovery…

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CrossFit Games Open WOD 15.2 – 2/10

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) Jog 5 laps around gym floor Crossover Symmetry Activation 3 minutes double under work Roll out sore muscles Strength/Skill Metcon (1 Rounds for reps) 10 min EMOM @ 70% of Hang Snatch 1RM…

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Deadlift Pyramid – 2/09

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 3 Laps (inside) 15 Banded Good Mornings 15 Air Squats 15 Sit ups 300m Row Double-under practice until warm-up/skill work begins with Coach at 10 min mark. Strength/Skill Deadlift (10-­5­-5­-5­-3-­3-­1 ) Warm­…

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Scott’s Birthday Mash-up – 2/08

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Individual warm-up: 500m Row 20 Overhead plate lunges (15/10) 20 Air Squats With Coach: 10 mins mobility work WOD With a 30-minute continuously running clock, complete each benchmark metcon within a 10-minute…

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Saturday PARTNER MASHUP – 2/06

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 4 Laps around gym floor 25 Jumping jacks (touch fingertips above head then behind back) 50 Double-unders or 150 singles 25 Air squats 25 Sit ups WOD 1: Metcon (Time) In Teams of…

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Friday for the Win – 2/05

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Individual: 100m slow row, then 4 rounds of 20 seconds max effort row 10 seconds slow row 1 Round 50 Double unders (150 singles) 15 Pull ups With Coach: Continuous Superman reps…

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Bear Complex – 2/04

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Heads, Shoulders, Knees & Toes (No Measure) 3 Laps around gym perimeter (1 forward, 1 backwards, 1 skipping rope) 30 Double unders (90 singles) 2 Wall walks 15 Goblet Squats (35/26) 15 Mountain climbers (per leg)…

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Izumi Tabata – 2/03

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 5 minutes double under work Crossover Symmetry activation Jog 5 laps around gym floor Partner shoulder stretch Roll out sore muscles Strength/Skill 10 Minute EMOM Odd minutes: 2-4-6-8-10 HSPU Even minutes: 20-30-40-50-60 Air…

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