Archive for March, 2016

1RM Day – 3/31

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 500m row then group warmup Metcon (AMRAP – Reps) 10 Minute AMRAP Odd minutes: Air Squats 20-30-40-50-60 Even minutes: HSPU 2-4-6-8-10 Strength/Skill 30 mins to work on a new 1RM Back Squat and…

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It’s a good morning for a WOD – 3/30

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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Seven Minutes to Crush It – 3/28

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 20 x 15m Shuttle Runs 20 Overhead walking lunges (25/15) 20 Superman/Hollow body holds (3 secs each one) 20 Sit Ups 20 Mountain climbers per leg Additional warmup with Coach Strength/Skill Push Press…

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CHELSEA – 3/28

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Individual: 300m Row 20 Push ups 20 Air Squats 100 Double-unders (200 singles) With Coach: Additional warmup WOD Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5…

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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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CrossFit Games Open 16.5 – 3/25

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation 300m Row 15 Push ups 15 Pull ups 15 Air Squats Wod skill review w/ Coach WOD CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees…

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4 Stations with a Partner – 3/24

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200m Row Sprint 20 Jumping Jacks 20 Air Squats 20 Sit ups Strength/Skill Sumo Deadlift (7×5) Note that there is no high-pull. Work up to a 5RM WOD Metcon (Time) 4…

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Nacho Libre – 3/23

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Individual: 500m Row Crossover Symmetry Activation With Coach: Additional warmup Strength/Skill Metcon (Weight) With a 16-minute running clock: Complete one 3-position snatch complex every 2 minutes. Add weight each set. High hang snatch…

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Turkish Delight – 3/22

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Individual: 500m Row 3 Wall Walks 15 Overhead Walking Lunges (25/15) With Coach: Additional warmup Strength/Skill Turkish Get Up (5×5 per side) WOD Metcon (Time) 5 rounds for time 10 Pull-ups 20 KB…

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Happy Spring WOD – 3/21

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Individual: 100 Double-unders (200 singles) 25 Push ups 25 Air Squats With Coach: Additional warmup Strength/Skill Bulgarian Split Squat (5×5 per leg) Work up to heavy last set. WOD 1: Metcon (Time) 400m…

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Doughhead – 3/19

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run 15 Overhead walking lunges (25/15) 15 Push Ups 15 Sit Ups 15 Air Squats Warm-up with coach @ 10min mark. WOD Metcon (Time) Doughhead Memorial WOD 3 rounds for Time 25…

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CrossFit Games Open 16.4 – 3/18

Announcements Free Body Composition Testing RESCHEDULED for MONDAY 3/21 5:30am til 11am CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation 300m Row 15 Push ups 15 Pull ups 50 Double Unders (150 singles) More warm-up w/ Coach WOD CrossFit Games Open…

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