Daily Workout

April 24, 2014

Friday April 25, 2014

Laura is showing off her Pistol skills in Hawaii! __ It’s Benchmark Friday! __ Benchmark WOD Group Warm Up: The Burgener Warm UP Skill Practice: Muscle-Ups Conditioning: “Amanda” Compare to 10/25/13 Three rounds, 9-7- and 5 reps, for time of: Muscle-Ups 135/95 pound Squat Snatch *Scale Muscle-Ups with either Bar Muscle-Ups or 18-14-and 10 reps of Pull-Ups and Dips. __ […]
April 23, 2014

Thursday April 24, 2014

We have a new member of the Muscle-Up club! Congratulations Quynn, your hard work has paid off! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: “Kalsu” Compare to 6/6/11 On the minute: Complete 5 burpees and perform max rep thrusters on the minute. The goal is to complete 100 […]
April 22, 2014

Wednesday April 23, 2014

It was so much fun to have Jenn and Ellen visit CFD last week! We miss you guys! __ We are excited to announce that CrossFit Draper will be starting an Endurance program within the next few weeks! Click here to check out the Endurance page on our blog! __ WOD Strength: Bench Press 5.5.3.3.1.1 Conditioning: 5 rounds for distance, […]
April 21, 2014

Tuesday April 22, 2014

Cori is maintaining great form throughout her Sumo Deadlift High Pulls! __ WOD Compare to 12/31/13 Complete as many rounds as possible in 7 minutes of “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats Rest 3 minutes Complete as many rounds as possible in 7 minutes of “Hellari” 15 Walking Lunges with 20/14# Med Ball Overhead 10 Wall Balls 20/14# […]