Archive for July, 2016

August Intro

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation 10 Pull ups 200m Row 10 Push ups Double under practice until coach takes over at 10 min after start of class. WOD Metcon (Time) 5 Rounds 5 muscle-ups 75 DUs (2:1) Cash-out…

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Partner Gainz

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up (No Measure) 500m Row Warm-up Game WOD 1: Metcon (AMRAP – Rounds and Reps) In teams of 2 12 Min AMRAP: 10 Russian KB Swing (53/35) 15m KB farmer carry 10 Wallballs (20/14) 15m KB…

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The Girlfriends

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 1: Grace (Time) For Time: 30 Clean and Jerks, 135# /…

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Fran’s Crazy Cousin

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 500m row Crossover Symmetry Activation (please hang your bands up when finished) 20 Air squats 200m run WOD Metcon (Weight) 4 Rounds 1 minute max Thrusters (65/45) 1 minute max Pull-ups 1 minute Rest Cool-down ROMWOD

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RDL’d to Death

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up (No Measure) Seated Good Mornings in sets of 5-8, adding load until stretch is felt in lower erectors. OH Plate situps in sets of 5-8, adding load with varying plates until abs are engaged…

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That’s an AMRAP

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 3 Rounds not for time: 30 second rowing sprint 15 Med ball squat cleans 20 Double unders (60 singles) Strength/Skill 1-Leg Romanian Deadlift (5×5 per leg w/ KB) Metcon (AMRAP – Rounds and Reps) 12…

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A Blast of a WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation 10 Band pull-aparts 10 Band shoulder passthrus w/ band 10 Pull ups 20 Air squats 20 Mountain Climbers (L+R=1) Weightlifting Front Squat (6 min EMOM, 6 reps/min @ 70%) WOD Metcon (Time) 100…

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PIONEER DAY SPECIAL

CrossFit Lehi – CrossFit Class TWO WODS TODAY: 1) 8:00am Temple-to-Temple 5K Run/Walk in Provo Details at www.templetotemplerun.org Meet by 7:40am at registration desk to join other CFL members in the run. 2) Surprise WOD @ 4:30pm at the Gym View Public Whiteboard Warm Up…

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Saturday Partner Sweatfest

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Group game follows individual 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:…

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Squat-urday

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up (No Measure) Several sets of 5 each: Deadlift Clean Grip High Pull High Hang Power Clean Front Squat Push Press Push Jerk Split Jerk *Use empty bar of very low load Weightlifting Front Squat…

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The Farmer and the Crab

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 300m Row 20 kipping cycles (hang on bar & do hollow-body/superman cycles) then team warm up: Hungry Hippos (2 teams compete to gather med balls from center of floor. Must carry balls to your team’s…

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Plyometric Push

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 3 Rounds not for time: 30 second rowing sprint 15 Med ball squat cleans 20 Double unders (60 singles) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 15 Box overs 30 Plate jumps…

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