DAILY WOD

October 14, 2017

Sunday October 15, 2017

Mike is using Open Gym Thursday to get a WOD in that he missed earlier in the week! __ Reminder: Shayan will be running open gym today from 9:30am to 11:30am! __ WOD Romanian Deadlift: 4 sets of 8 “Midline Madness” 4 Giant Sets, not for time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings […]
October 13, 2017

Saturday October 14, 2017

Baylie, Becky. Kelli, and Leonor are working on their core strength with Wall Walks! __ Reminder: Caleb is back on for the Olympic Lifting class today at 9:00am! Shayan will also be running open gym this Sunday from 9:30am to 11:30am! __ WOD In teams of 2, complete the following for time: Run 1 mile together with your partner Then… […]
October 12, 2017

Friday October 13, 2017

Dainja is using his CrossFit athleticism to kill it in Kickball and help bring us to a perfect season! Bring on the championship! __ Happy Birthday Daina! __ It’s Benchmark Friday! __ Benchmark WOD “The Chief” Compare to 12/16/16 Max rounds in 3 minutes of: 3 Power cleans (135/95) 6 Push-Ups 9 Squats Rest 1 minute. Repeat for a total […]
October 11, 2017

Thursday October 12, 2017

Julie has brought the PR board home for a little extra motivation! __ Happy Birthday Heath! __ WOD Option 1: Back Squat: 3 Sets of 5 followed by… “Turn and Burn” For Time: 30 Thrusters (65/45) 400 Meter Run 30 Thrusters (65/45) Option 2: OPEN GYM Make up a WOD that you missed, or a WOD that you have really […]
October 10, 2017

Wednesday October 11, 2017

Jaks is working on his Overhead Squat with some pause squats! __ Attention Kickball Team: It’s that time again, our last game before the Playoff! We plan to meet at Galena Hills Park in Draper (12500 S. 550 W.) at 6:45pm to warm up before our 7:00pm game. Please text Hillari ASAP at 801-243-6810 to let her know if you […]
October 9, 2017

Tuesday October 10, 2017

Great job to the CrossFit Draper Unicorn Squad for taking 5th place in the “Bad Medicine” competition on Saturday! __ WOD Skill Practice: Tabata Wall Walks Conditioning: “Handbag” 80/60 Calorie Bike 100 Double-Unders 800 Meter Med Ball Run (20/14) 100 Double-Unders 80/60 Calorie Bike __ Congratulations to our third quarter Goal winner, Fitzy!! “Smile in the mirror. Do that every […]