Archive for March, 2016

Thursday, You’re Dead to Me – 3/17

Announcements Free Body Composition Testing RESCHEDULED for MONDAY 3/21 5:30am til 11am CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Run 3 Laps 15 Overhead walking lunges (25/15) 15 Push Ups 15 Sit Ups 15 Air Squats Strength/Skill Deadlift (15 Min…

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A Little Locura – 3/16

Announcements Free Body Composition Testing Friday 3/18 5:30am til 11am CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row 15 Push Ups 20 Ring Rows 25 Air Squats 30 Sit Ups Double under practice Tic-Tac-Toe Game w/ Coach @ 10…

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FRAN – 3/15

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 Strength/Skill Metcon (Weight) 15 mins to work up to a heavy jerk complex:…

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Fight Gone Bad – 3/14

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Calorie Row 6 Burpees 3 Jumping Air Squats 2 Handstand Holds (15 secs each) Strength/Skill Metcon (AMRAP – Reps) 10 Min EMOM 3 x Front Squat per minute Last minute…

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Fight Gone Bad – 3/14

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 3 Rounds 10 calorie Row 6 Burpees 3 Jumping Air Squats 2 Handstand holds (15 sec each) Strength/Skill Metcon (AMRAP – Reps) 10 Min EMOM 3 x Front Squat per minute Last minute AMRAP…

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Partner Clean Ladder – 3/12

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (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) 10-1 Clean Ladder w/ a partner 10-9-8-7-6-5-4-3-2-1 Clean (rx: 115/85) (rx+: 155/125)…

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CrossFit Games Open 16.3 – 3/11

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Crossover Symmetry Activation 300m Row 15 Push ups 15 Pull ups 50 Double Unders (150 singles) 200m Run Skill Snatch skill work Bar MU & Jumping C2B skill work WOD CrossFit Games…

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Core & More – 3/10

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row 15 Push Ups 20 Ring Rows 25 Air Squats 30 Sit Ups Strength/Skill 4 rounds of 10 strict dips 10 strict pull ups Record RX or scaled results as Wodify “extra…

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KB Endurance – 3/09

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 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 1-Leg Romanian Deadlift (5×8 per leg)…

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Tuesday Twosome – 3/08

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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Today’s Triplet – 3/07

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Run 3 Laps 15 Overhead walking lunges (25/15) 15 Push Ups 15 Sit Ups 15 Air Squats Strength/Skill Push Press (10 Min EMOM 3 @ 70%) WOD Metcon (Time) 21-15-9 Back Squat (185/125)…

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Life is Good – 3/05

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 25 Sit ups 25 Jumping jacks 25 Air Squats 50 Double-unders or 150 singles 10 Burpee Broad Jumps Team game WOD 1: Metcon (Time) With a partner: 50 Box jumps (24/20) Rx+ 30″…

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