Jerry is having a great time deadlifting during Open WOD 16.4!
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It’s Benchmark Friday!

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Benchmark WOD

OPEN WORKOUT 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

“You’re blessed if you have the strength to work.”

~Mahalia Jackson

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December 8, 2016
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Friday December 9, 2016

Jerry is having a great time deadlifting during Open WOD 16.4! __ It’s Benchmark Friday! __ Benchmark WOD OPEN WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw […]
December 7, 2016
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Thursday December 8, 2016

Ever wonder what goes on at the Trainers meetings?! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: “Hold ‘Em” Buy-in: 200 Double-unders Directly into: 3 Rounds: 50′ Walking Lunge 25 Sit-Ups 50′ Walking Lunge 25 Kettlebell Swings (53/35#) Option 2: Make up a WOD that you missed, or a […]
December 6, 2016
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Wednesday December 7, 2016

Verno is going for a new PR on his Overhead Squat! __ WOD “Fire Alarm” 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees 50/35 Calorie Row/Bike 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees 50/35 Calorie Row/Bike 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees “The weak can never forgive. Forgiveness is the attribute of the strong.” […]
December 5, 2016
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Tuesday December 6, 2016

CrossFit Draper has a way of bringing people together that normally would have no interest in each other! __ Attention: There will be NO 6:30pm WOD this Tuesday December 6th due to a trainers meeting. thanks for understanding that we want to make our trainers the very best for you! __ WOD “Chainsaw” Build to a heavy Power Clean Then, […]