Archive for April, 2016

Saturday Partner WOD – 4/30

CrossFit Lehi – CrossFit Class Bring a friend free today! View Public Whiteboard Warm Up 500m Row 21-15-9 with PVC pipe Thrusters Pull Ups 5 min game: slam ball tic-tac-toe WOD Metcon (AMRAP – Reps) Partner WOD- In teams of 3, AMRAP 20min: – Team…

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Iron Core – 4/29

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 500m row then Battle Rope warm-up with Coach 30 sec each: Snake rolls Jumping jacks Burpees Double arm wave WOD Metcon (Time) 3 rounds 50 Sit-ups 100m Walking Overhead Lunges (45/25) 50 Double-unders (3:1) Post…

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Shoulder Power – 4/28

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up CFL Limber-Up (No Measure) 2 Rounds Not for Time: Run or Row 200m 15 Abmat Sit-ups or GHD Sit-ups 15 Supermans or GHD Back Extensions 10 Pull-ups or Ring Rows 10 Push-ups 10 PVC Pass-throughs…

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Fire in the Belly – 4/27

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…

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Sandbagger – 4/26

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Warm-up (No Measure) Crossover Symmetry Activation 400m Run or 400m Row Coach-led mobility work WOD Metcon (Time) 200m Sandbag run (60/40) 21 Snatches (115/75) 21 Burpees 200m Sandbag run 15 Snatches 15 Burpees 200m Sandbag…

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CINDY – 4/25

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 2 Rounds 300m row 10 Jumping Lunges (5 each leg) 10 Up/Down Plank (both arms count as 1) 10 Squat Jumps 10 Ring Rows Coach-led skill work Strength/Skill Deficit Deadlift (10-8-6-max reps @50%-60%-70%-70% )…

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Saturday Sweatfest – 4/23

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Warm-up (No Measure) 300m Row 15 Walking lunges 20 Overhead squats w/ PVC 25 Sit ups 5 minute Team Game: coach’s choice WOD Metcon (AMRAP – Reps) 3 Rounds, 1 minute per station, with 20…

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Ava – 4/22

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation 300m Row 30 Sit ups 15m Bear crawl 15m Burpee broad jumps Strength/Skill Push ups – Max reps WOD 1: Ava (Time) 5 Rounds: 400m Run 21 Ground to overhead (95/65)This WOD is…

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Support Your Local Farmer Carry – 4/21

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m slow jog or 500m slow row then Coach-led warmup Strength/Skill Metcon (Weight) 10 min EMOM 10 Front Squats per min @ 50% of 1RM WOD Metcon (Time) 3 rounds 15 SDHP (95/65)…

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Your Favorite Couplet – 4/20

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 Push Press (3RM) 15 minutes to…

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Wallwalks, Pistols & Backsquats, Oh My! 4/19

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m or Run 400m 15 Air squats 15 Push ups 15 Pull ups 15 KB swings Warmup with Coach Strength/Skill Back Squat (7×3 @ 70% of 1RM) 5 second pause at bottom…

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Partner Metcon Monday – 4/18

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Warm-up (No Measure) 5 minute individual warm-up of your choice — row, squat, jump rope, etc. 10 min warm-up & WOD prep w/ coach. WOD 1: Metcon (AMRAP – Rounds and Reps) 12 min AMRAP…

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