Archive for May, 2016

Doughhead 6/01

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 500m Row Foam roller Coach-led warm-up WOD Doughhead (Time) Doughhead Memorial WOD 3 rounds for Time 25 box jumps 1 Rope climb (15 ft) 400m Sandbag run (80/60) 25 Pull-ups 25 OHS (95/65) Cash out…

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DT 5/31

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 500m Row 30 m bear crawl 5 wall walks 25 squats 25 jumping jacks Coach-led warm-up WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105#…

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Murph 5/30

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 500m Row Foam roller Coach-led warm-up WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of…

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Team WOD – Deck of Cards – 5/28

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up (No Measure) Run 3 laps around gym floor perimeter (1 of them backwards) 1 minute Spealler stretches then 3 Rounds 15 Grasshoppers 15 Push ups 15 Hanging knee raises WOD Metcon (Time) Deck of Cards…

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Moonshot – 5/27

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 10…

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Acronym Thursday – 5/26

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 Bear Complex (12-8-4 reps within 10 mins) Power Clean Front Squat Push…

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Eighteen – 5/25

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Sweat and Shoulders (No Measure) 3 laps of jogging jump rope around gym perimeter than perform: 3 rounds 3 wall walks 6 Kb SDHP 53/35 9 Kb Swings 53/35 12 Jumping knee tucks10 minutes to get…

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3-6-9 for 9 – 5/24

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation 400m Run or Row 2 min Burpees + Additional warm-up w/ Coach Strength/Skill Metcon (AMRAP – Reps) Pull ups 5 rounds 20 seconds max reps 10 seconds rest WOD Metcon (AMRAP – Rounds…

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Oreo – 5/23

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 500m Row Warm-up with Coach Tic Tac Toe warm-up game WOD Metcon (Time) 100 wall balls 1 mile run 100 wall ballsThe Mile Run must be completed @ 50%-60% of your normal speed. This is used…

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Saturday Partner Sweatfest – 5/21

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up After individual warmup, we’ll do a group warm-up: “Sally” Sit-ups. Then 5 min game. (No Measure) 4 Laps around gym floor 25 Jumping jacks (touch fingertips above head then behind back) 50 Double-unders or 150…

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Friday Finale – 5/20

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 300m Row 15 Push Ups 30 Sit Ups Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops…

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Endurance Thursday – 5/19

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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