Archive for April, 2016

Partner Monday – 4/18

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (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 (AMRAP – Rounds and Reps)…

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Partner Power – 4/16

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Warm-up (No Measure) 300m Row 15 Overhead walking lunges (15/10#) 20 Overhead squats w/ PVC 25 Sit ups Additional warm-up w/ coach Team Game WOD 1: Metcon (AMRAP – Rounds and Reps) 12 min AMRAP…

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Thruster Ladder – 4/15

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 300m Row Warmup with Coach: “Bring Sally Up” Pushups Strength/Skill Bench Press (7×3 @ 70%) WOD Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 200m sprint 12 T2B 3 Thrusters**The number of…

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Team WOD – 4/14

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 400m run or 500m Row Skill clinic: instruction on Crossover Symmetry. Additional warmup with Coach WOD Metcon (Time) 4-person teams. Each team member completes a movement before the next member starts. All 4…

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Meet the Girls: Karen & Isabel

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation 200m Row Tic Tac Toe Warm-up Wod skill review w/ Coach WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Rest 5 minutes – Isabel (Time) For Time: 30 Snatches, 135# /…

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14 Minutes to Glory – 4/12

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 400m run or 500m Row 20 Banded good mornings 20 KB swings 20 Sit ups 20 Air squats 20 Mountain climbers per leg Additional warmup with Coach Strength/Skill Deadlift (10 min EMOM (3…

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7 Battle Stations – 4/11

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 200m run 10 jumping pull ups 10 push ups 5 burpees Strength/Skill Box Squats (6×4 @ 70% of back squat 1RM) Pull Ups – 4 Max Rounds (4 sets for total…

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Saturday Partner Chipper – 4/09

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 5 min Dodge Ball (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…

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Friday Partner WOD! – 4/08

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 Bring Sally Up (1 Backsquat every time you hear “Bring Sally Up”) Men: RX+185/ RX:135/…

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Barbell Row & Run – 4/07

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 Barbell Row (4×10 @ 50% of body weight) Upright barbell row (high…

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Barbells n’ Burpees – 4/06

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 20 x 15m Shuttle Runs or 400m run 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…

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Double Under Wonder – 4/05

CrossFit Lehi – CrossFit Class Today’s WOD in honor of Danielle Jorgensen, who is leaving us tomorrow to take a job in Dallas. Good luck Danielle! View Public Whiteboard Warm-up 500m row or 400m run then 2 rounds: 3 Wall walks 6 KB SDHP 9…

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