Archive for June, 2016

Diane – 6/21

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Warm-up (No Measure) 2 Minutes of Jump rope 20 sit ups 20 pushups 20 squats 20 kb deadlifts 20 back extensions 5 wall walksAdditional warm-up & wod prep w/ Coach WOD Diane (Time) 21-15-9 Deadlifts,…

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Crystal – 6/20

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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Snatch-turday

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up (No Measure) 3 Rounds 10 DB/KB Squat Snatch (Light, Easy) 10 Box Jumps (Low & Slow) 10 Wall Ball Slams 10m Superman – Hollow Body Roll Weightlifting The Snatch (2’s, then 1’s) We’ll spend…

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Partner WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 2 minutes of jump rope 20 sit-ups 20 push-ups 20 air squats 20 jumping pull-ups 20 pass throughs WOD 4 rounds for time of: 400 meter run 150 air squats (Run together, only one partner…

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Cleaning up on a Friday

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) Individual: Crossover Symmetry Activation 20 Calories on Rower 20 Push ups 20 Air Squats Double-under practice With Coach @ 10 minute mark: Additional warmup Strength/Skill Overhead Squat (15 mins to work up to…

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a posteriori – 6/16

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 500m row Additional coach-led warm-up & ROMWOD WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 50 Double-unders (singles 3:1) 40 Air squats 30 Plate jumps 20 KB swings (53/35) 10 burpeesIf today is an…

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Free-for-all

CrossFit Lehi – Olympic Lifting This is your opportunity to exorcise the demons in your (least?) favorite lift(s), and an opportunity for me to help you diagnose the cause of them. See programming notes! View Public Whiteboard Warm Up 5x 100m Sprint Row + 10…

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Griff – 6/15

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Warm-up (No Measure) Crossover Symmetry Activation Row 500mWarm-up w/ Coach Strength/Skill 12 min emom 6 thrusters/min Thruster WOD Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters…

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All your Favorites – 6/14

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 2 Rounds 5 Wall Walks 10 Barbell Good Mornings 15 Burpees 20 Russian KB swings WOD Metcon (Time) 5 rounds 3 Muscle-ups 6 Deadlifts (315/225) 12 Wall Balls (20/14) Post WOD Crossover Symmetry Recovery 5 min…

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Press It Out – 6/13

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 750m row on your own. Group warm up 30 sec high plank 10 push ups 60 sec high plank 20 push ups 30 sec hollow body hold on bar 10 pull ups 60 sec hollow body…

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Partner Power – 6/11

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Warm-up (No Measure) 200m run 15 Overhead walking lunges (15/10#) 20 Overhead squats w/ PVC 200m row Additional warm-up w/ coach & Team Game WOD 1: Metcon (AMRAP – Rounds and Reps) 12 min AMRAP…

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GTO for the win! – 6/10

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 3 rounds 5 wall walks 10 jumping lunges 20 OHS w/ unloaded bar WOD Metcon (Time) 42-30-18 Ground to Overhead (95/65) Box jumps (24/20) Cool-down Crossover Symmetry Recovery 3-5 mins Foam Roller & mobility w/ ball

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