Archive for August, 2016

DL Zone

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Sweat and Shoulders (No Measure) 3 laps of jogging jump rope around gym perimeter then: 3 wall walks 6 Kb SDHP 53/35 9 Kb Swings 53/35 12 Jumping knee tucks WOD Metcon (Time) 4 Rounds 20…

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Snatch-ccessories

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up (No Measure) Row 500m + Around the World – then – Modified Burgener Warmup Accessory Work Snatch Balance (1-1-1-1-1-1) To max Jump Squat (5-5-5) To quick max, then tractor pull from 80% to just…

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Heavy Day

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation protocol 20 Ring Rows 15 Push Ups 10 Calorie Row Sprint WOD Shoulder Press (3-3-3-3-3-3) Cash-out Max Effort Wall Sit hold, (in seconds). Then: 3x @75% of max effort wall sit hold time….

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Muscle It Up

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation protocol 20 Ring Rows 15 Push Ups 10 Calorie Row Sprint WOD Metcon (Time) 30 Ring Muscle-ups 1 mile Run 3 Ring Muscle-ups Cash-out Mobility WOD: Shoulders. Then, Weighted plank holds. Find max…

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Annie’s Cousin

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 2 min jump rope 20 jumping pull ups 20 push-ups 20 sit ups 20 air squats 20 KB deadlifts 20 windmills (10 each side) Then shoulder mobility with coach WOD Metcon (Time) 50-40-30-20-10 Kettle bell Swings…

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This is Sparta!!!

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 3 Rounds: 3 Inch Worms 6 Clapping Push-ups 9 Wall Balls Team Game WOD Metcon (Time) Partner WOD For time: 300 burpees Cash-out Optional accessory work. 5 mins to work on improving your double under PR…

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J.T.

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 500m Row Spealler Warm-up w/ Coach WOD J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn…

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VO2 Builder

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 10 Round-trip 15m shuttle runs 20 KB Halos 30 Jumping Jacks 40 Toy Soldiers (20/leg) WOD prep w/ Coach WOD Metcon (Time) 4 Rounds 400m Row 400m Run Cash-out 6×6 Bent-over Barbell Rows. Back straight, hams…

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Snatchies

CrossFit Lehi – Olympic Lifting View Public Whiteboard Weightlifting IHD: If He Dies… 10 minutes to warmup snatches, – then – 20 minutes to establish heaviest possible snatch for today – then – Remainder of class to learn proper “Tractor Pull” technique (beginning from 60%)

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Fabulous Fifty

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 10 mins to complete: Biz Park Run 20 Banded GM Push Press 20 Air Squats 20 Mountain Climbers (L+R=1) WOD Metcon (Time) 50 Deadlifts (135/85) 50 Wallballs (20/14) 50 Sit-ups 50 Pull-ups 50 Shoulders to Overhead…

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School’s in, Box Jump for Joy

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 3 Rounds 10 Calorie Row 10 Reverse Lunge Reaches 10 Burpee Box Jumps (24/20) WOD Metcon (Time) 6-9-12 Squat Snatch (155/105) Box Jump (24/20) Cash-out Optional accessory work. 1) Chin Holds. Accumulate 2 minutes. Keep track…

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Back It Up

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 3 Rounds: 20 Double unders 15 Sit-ups 10 push-ups Additional warm-up & wod prep with Coach WOD Metcon (Weight) Heavy Day 10 x 1 Back Squat (EMOM 1 rep Every 2 Minutes) Score = total weight…

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