Archive for May, 2016

Midline Maximus – 5/17

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 Dipsthen as a group: 2 mins burpees Strength/Skill Max Height Box Jump (Distance) Max…

Read More

Tuesday Two Rounder – 5/17

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Individual warm up: 300m row 20 Banded Good Mornings 20 Goblet squats 10 SDHP 10 Wall squats (move closer to the wall every 2 reps) 10 Ring push-ups As a group: 2-min burpee challenge Strength/Skill Deadlift…

Read More

Monday Couplet – 5/16

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Individual warm up: 200m run 15 Sit ups 15 Push ups 15 Pull ups 15 Air Squats As a group: 2-min burpee challenge Strength/Skill Thruster (15 mins to build up to a heavy 1 rep) WOD…

Read More

The Partner 400 – 5/14

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up (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: 100 Box Jumps (24/20) Rx+ 30″…

Read More

Medball Love Affair – 5/13

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…

Read More

Flight Simulator – 5/12

CrossFit Lehi – CrossFit Class If this is an active recovery day, focus on low-intensity, full range of motion movement, and diaphragmatic breathing. View Public Whiteboard Warm-up Warm-up (No Measure) 200 m Row 10 Spealler Stretches 10 Air Squats 3 Inch worms Then with Coach:…

Read More

The Fifteens – 5/11

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 20 Walking Overhead lunges, 20/14 med ball 25 Wall Balls 30 Sit-ups 400m Run Strength/Skill Turkish Get Up (4×3 per side) WOD Metcon (Time) 3 rounds for time 15 KB Swings, 53/35 15…

Read More

Clean-Sprint-Crawl – 5/10

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m or Run 400m 20 KB Goblet squats 20 Banded Good Mornings 10 Banded pull-aparts 10 Banded pass-thrus Double-under practice Strength/Skill Box Squats (Front squats 10-8-5-5-5 @60-70-80-80%) WOD Metcon (Time) 4 rounds…

Read More

You Don’t Know Jack? – 5/09

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 Strength/Skill Metcon (No Measure) 12 min EMOM 12 Wall balls (odd mins) 12 jumping lunges (even…

Read More

Siete de Mayo – 5/07

CrossFit Lehi – CrossFit Class Bring a Friend!! View Public Whiteboard Warm-up (No Measure) – 20 Jumping Jacks – 20 Sit ups – 20 Air squats – 200 m Rower sprint – 20 Jumping squats 5 min game WOD 1: Metcon (4 Rounds for reps)…

Read More

Ten to One Odds – 5/06

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m or Run 400m Crossovery Symmetry Activation 20 Air Squats Strength/Skill Back Squat (5-5-3-3 @60,70,70,80%, then max reps @80%) WOD Metcon (Time) Cash-in: 500m Row then 10-9-8-7-6-5-4-3-2-1 Snatch 115/75 Leg raises holding…

Read More

Partner WOD Thursday – 5/05

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 500m row 20 Box Jumps Crossover Symmetry Activation Strength/Skill 12 Minute EMOM Push-ups (Odd minutes – Max reps) Score = total reps divided by 6. Hang Clean (Even minutes – 3 Reps @ 70% of…

Read More