Daily Workout

September 29, 2013

Monday September 30, 2013

Austin is doing a great job of getting full depth on his Squat! __ WOD Strength: OK guys, I know everyone is just dying to take Rich Froning’s “Bring Sally Up” challenge, so here goes! Back Squat – every time the song says “down”, go down, and every time it says “up” stand up. (approximately 30 reps) Loads: (Advanced: 135/95) […]
September 27, 2013

Saturday September 28, 2013

The 9:30 girls don’t mind a little sled pushing! __ Happy Birthday Brandy, Cassi and Lauri! __ WOD “Saturday Teamwork” In teams of 3 you must complete the following 3 AMRAP’s: A) AMRAP in 7 minutes: 50 yard Sled Push Power Clean (Advanced: 185/115) (Intermediate: 135/95) (Beginner: 75/43) Rest Rest 1 minute: B) AMRAP in 7 minutes: Tire Flips Slam […]
September 26, 2013

Friday September 27, 2013

Another CrossFit Draper classic, Jerry carrying  135# 400 meters! __ Happy Birthday Jerry! __ It’s Benchmark Friday! __ Benchmark WOD “Filthy Fifty” Compare to 05/31/13 For time: 50 Back extensions 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell Swings, 1 pood Walking Lunge, 50 steps 50 Knees to Elbows 50 Push Press, 45 pounds 50 Wall Ball […]
September 25, 2013

Thursday September 26, 2013

Markus is doing a great job of keeping the Dumbbells close together throughout his Presses! __ Reminder: Fenix will be coaching The Olympic Lifting class tonight at 7:30pm. If you have any desire to improve your lifts, set a new PR, or just move better and more efficiently then don’t miss this opportunity! __ WOD Strength: A) 3 x 5 […]