Categorized as: Uncategorized

Heavy Day – Bench

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Crossover Symmetry Activation Shoulders & Core (No Measure) 30 Rower calories 25 Jumping Jacks 20 KB Swings 15 Push Ups 10 Pull Ups 3 Handstand holds (20 sec each) OR 2 Wall Walks, WOD Bench…

Read More

Power Symmetry

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Complete in 10 minutes: 200m Run 20 Sit ups 20 Push ups 20 Air squats 200m Row PVC pass-thrus, good mornings, band stretches, or squat therapy until Coach takes the lead. WOD Metcon (Time) 500m row…

Read More

Running Clinic

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 3 rounds 250 meter Row 10 Burpee Broad Jumps WOD Pose-running skills & drills, followed by WOD. Cool-down Stretch & mobility work with Coach.

Read More

Max Out!

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up Warm-up (No Measure) Customized warmup Weightlifting Max Out Going for heavy lifts, three “honest” attempts at each of the Snatch and Clean & Jerk

Read More

Fran’s Big Brother

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 12 minutes to complete: 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 10 minute time cap. Scale accordingly. Heavy Fran…

Read More

Sumo Grande

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Complete in 10 minutes: 500m row 3 x 20 second handstand hold 20 KB SDHP Double under practice WOD Metcon (Time) 3 Rounds for time: 25 SDHP (95/65) 50 Sit-ups Cash-out Back Squats: Every 2 minutes…

Read More

Love Your Med Ball

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Legs, Core and More (No Measure) 400 m row or run 2 rounds 10 Box Jumps 10 KB Russian Twist (35/26) 10 Leg raises 10 Walking OH lunges (25/15) WOD Metcon (Time) 4 Rounds for time:…

Read More

Heavy Day

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Crossover Symmetry Activation Shoulders & Core (No Measure) 30 Rower calories 25 Jumping Jacks 20 KB Swings 15 Push Ups 10 Pull Ups 3 Handstand holds (20 sec each) OR 2 Wall Walks, WOD Snatch…

Read More

Labor Day Partner WOD

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 Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP: -400 Meter…

Read More

Partner Double DT

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up WOD Double DT (Time) With a partner, 10 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P….

Read More

Getting Taller

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up (No Measure) 4×10 Cal Sprint Rows 4x 3 C2B + 3 Dips 5×2 Squats from 50% of 1RM to 75% of 1RM Crossover Symmetry Weightlifting Clean Pull Tall Jerks

Read More

Tabata This!

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 Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute…

Read More