Archive for June, 2016

July Kick-Off – 7/01

Announcements BODY COMPOSITION TESTING THIS SATURDAY! Saturday July 2nd, from 7:30am to 9:00am CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Shoulders & Core (No Measure) 30 Rower calories 25 Jumping Jacks 20 KB Swings 15 Push Ups 10 Pull Ups 5 Handstand holds…

Read More

Active Recovery, Yo. – 6/30

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 500m row Crossover Symmetry Activation 200m run WOD Metcon (Weight) Every 2 minutes for 8 rounds: 3 x Snatch 2 x Hang Snatch 1 x OHSIf today is your active recovery day, do wod at light-weight,…

Read More

Mid-Week Madness

Announcements BODY COMPOSITION TESTING THIS SATURDAY! Saturday July 2nd, from 7:30am to 9:00am CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up (No Measure) Choose your own adventure – 1000m Row w/10 Situps every 50m – or – 800m Jog w/15 V-Ups each…

Read More

Scott’s Mental. Ball – 6/29

Announcements BODY COMPOSITION TESTING THIS SATURDAY! Saturday July 2nd, from 7:30am to 9:00am CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 2 Rounds NFT 200m Row 3 Junkyard Dogs w/ a partner 3 Inchworm push ups 15 Air Squats WOD Metcon (AMRAP – Rounds…

Read More

El Bandito – 6/28

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 10…

Read More

Six-Two-Seven – 6/27

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Shoulders & Core (No Measure) 30 Rower calories 25 Jumping Jacks 20 KB Swings 15 Push Ups 10 Pull Ups 5 Handstand holds (20 sec each) OR 2 Wall Walks Strength/Skill Push Press (3 rep max)…

Read More

Extension is Key

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up (No Measure) Max Box Jump 3 Burpees between each attempt Weightlifting Back Squat (2-2-2-2-2-2-2-2-2-2) 5 sets of 2 to warm up, 5×2@80% Weightlifting Snatch (Leisurely max-out session) Metcon Metcon (No Measure) EMOM Evens –…

Read More

Partner AMRAP – 6/25

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 500m Row 200m Jog Warm-up with Coach + Team Game WOD Metcon (AMRAP – Rounds and Reps) 25 minute amrap with a partner: 50 KB Swings (1.5/1) 50 Med ball sit-ups (20/14) 50 Burpees 100…

Read More

Party On with a Partner – 6/24

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 15 minutes total for warm-up. Earlybirds do Crossover Symmetry Activation. Burgener warm-up led by coach. Burgener Warm-Up (No Measure) 1. Down and Up 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″,…

Read More

Tres Triplets – 6/23

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 WOD Metcon (Time) 3 rounds for time: 30 cal row 30 box jumps…

Read More

Heavy Day – 6/22

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row Coach-led warm-up and wod prep Strength/Skill Back Squat (1-1-1-1-1) Start with 8-5-3 reps @ increasing weight before starting max effort singles. Take a mandatory 2-3 minute rest between each max effort…

Read More

Jerk & Twerk

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up (No Measure) 12min EMOM Ascending weight Cluster Triples, beginning with empty bar and adding 5-10# each set. – Then – Using PVC or an empty bar, find your “snappy” Jerk, focusing specifically on quick…

Read More