Daily Workout

May 13, 2013
wod

Tuesday May 14, 2013

Bob is coming in from a solid run! __ WOD Complete 5 sets for the heaviest set possible: This is a combination lift of four movements that make up one rep: 1. Deadlift from floor to knee height, return bar to floor. 2. Deadlift from floor to hip height, return bar to the knee height. 3. High Pull from knee […]
May 12, 2013

Monday May 13, 2013

Ellen and Heather showing off their skills with the Rope! __ WOD Core Work: A) 3×10 GHD Sit-Ups B) 3×60 sec Plank Hold Then for time: 100 Double-Unders 50 Handstand Push-Ups 40 Toes-to-Bar 30 Shoulder to Overhead (Advanced: 160 / 100) (Intermediate: 135/85) (Beginner: 75/43) 90 foot Walking lunge with bar in front rack (Advanced: 160 / 100) (Intermediate: 135/85) […]
May 10, 2013

Saturday May 11, 2013

Happy Mother’s Day to all the amazing CrossFit Draper Mom’s, you are all so inspirational! __ WOD “Saturday Teamwork” In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs.) Team members will alternate tasks, with only one member working at any […]
May 9, 2013

Friday May 10, 2013

The nooners are ready to row, are you?! __ It’s Benchmark Friday! __ Benchmark WOD Compare to 8/17/12 “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups __ Quick Rowing Tips with Jason Khalipa