Nicole and Niesha getting their Rope Climbs on!
__
__
Attention: Heather WILL be teaching Yoga today at 9:15am! There will be NO Open Gym this Sunday!
__
“Polar Express”
Teams of 3:
AMRAP 25:
100 Calorie Row
50 Thrusters (95/65#)
100 Calorie Row
50 Thrusters (135/95#)
100 Calorie Row
50 Thrusters (155/105#)
100 Calorie Row
Max Thrusters (185/135#)
“The greatest way to live with honor in this world is to be what we pretend to be.”
~Socrates
James is using Thursday’s Open Gym to get Monday’s WOD in!
__
Reminder: The 8th annual CrossFit Draper Ugly Sweater Christmas Party will be held on Friday December 16th at 7:00pm, that’s tonight! This will be a Potluck style party so start thinking about what dish you want to bring to share with everyone. Also we will be doing a gift exchange for anyone that wants to participate! The gift should be $10-$15 and something that can be used for CrossFit! We can’t wait to see all of your ugliest sweaters!
__
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-Ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
“Do right. Do your best. Treat others as you want to be treated.”
~Lou Holtz
J5 is making sure to keep perfect form as Chayden counts his reps during the team lifting WOD!
__
Reminder: The 8th annual CrossFit Draper Ugly Sweater Christmas Party will be held on Friday December 16th at 7:00pm, that’s this week! This will be a Potluck style party so start thinking about what dish you want to bring to share with everyone. Also we will be doing a gift exchange for anyone that wants to participate! The gift should be $10-$15 and something that can be used for CrossFit! We can’t wait to see all of your ugliest sweaters!
__
“Full Circle”
1500 meter Row
100 Double-Unders
50 Calorie Bike
100 Double-Unders
1500 meter Row
“Time and space – time to be alone, space to move about – these may well become the great scarcities of tomorrow.”
~Edwin Way Teale
Jody is back and killing it!
__
Reminder: The 8th annual CrossFit Draper Ugly Sweater Christmas Party will be held on Friday December 16th at 7:00pm, that’s this week! This will be a Potluck style party so start thinking about what dish you want to bring to share with everyone. Also we will be doing a gift exchange for anyone that wants to participate! The gift should be $10-$15 and something that can be used for CrossFit! We can’t wait to see all of your ugliest sweaters!
__
“Leggnog”
5 Rounds For Time:
7 Deadlifts (275/185#)
25 Air Squats
7 Strict Handstand Push-Ups
“Hope is being able to see that there is light despite all of the darkness.”
~Desmond Tutu
Lyndsey has been dong a great job of focusing on her from in her first month at CFD!
__
Reminder: The 8th annual CrossFit Draper Ugly Sweater Christmas Party will be held on Friday December 16th at 7:00pm, that’s this week! This will be a Potluck style party so start thinking about what dish you want to bring to share with everyone. Also we will be doing a gift exchange for anyone that wants to participate! The gift should be $10-$15 and something that can be used for CrossFit! We can’t wait to see all of your ugliest sweaters!
__
“Wise Men”
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
Rest 3:00
AMRAP 3:
3 Power Cleans(155/105)
3 Front Squats(155/105)
3 Push Jerks (155/105)
Rest 3:00
AMRAP 3:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
“The more one pleases everybody, the less one pleases profoundly.”
~Stendhal
Staci is getting work done during Saturdays “Strong Man” WOD!
__
Reminder: The 8th annual CrossFit Draper Ugly Sweater Christmas Party will be held on Friday December 16th at 7:00pm, that’s this week! This will be a Potluck style party so start thinking about what dish you want to bring to share with everyone. Also we will be doing a gift exchange for anyone that wants to participate! The gift should be $10-$15 and something that can be used for CrossFit! We can’t wait to see all of your ugliest sweaters!
__
“Snowstorm”
4 Rounds for time:
21 Wallballs (20/14#)
18 Kettlebell Swings (53/35#)
15 Burpees 🙂
12 C2B Pull-Ups
“It’s always too early to quit.”
~Norman Vincent Peale
Coach Braedon teaching Zach how to lift the Atlas Sone!
__
Attention: Shayan WILL be running Open Gym today from 9:30am to 11:30am!
__
“Sunday Sunday”
“Jacked Frost”
3 Rounds for time:
27 Calorie Row
21 Bench Press (115/80#)
15 Weighted Sit-Ups (20/14# Medball)
9 Strict Pull-Ups
“I have found that if you love life, life will love you back.”
~Arthur Rubinstein
Maddie, Taylor, and Mel working their way through the Double-Unders in Thursday’s WOD!
__
Attention: There will be NO Yoga today. Shayan WILL be running Open Gym This Sunday from 9:30am to 11:30am!
__
2 Rounds of:
Each station: 1 Minute Sprint with 2 Minute Rest
Keg Cleans or Keg Walk
KB Swings – Unbroken
Stationary Lunges – Unbroken
Atlas Stone Deadlift
Bike/Row
The below are suggestions on weight. Each athlete should pick a weight that is challenging.
Advanced:
KB Weight:70/53
Lunges: Overhead @ 135/95
Atlas Stone: 145/115
Intermediate:
KB Weight: 53/35
Lunges: Front @ 135/95 OR OH @ 115/80
Atlas Stone: 115/95
Beginner:
KB Weight: 35/20
Lunges: No Weight OR Front @ 115/80 OR OH @ 95/65
Atlas Stone: 95/30 OR Bar
“It’s not what you look at that matters, it’s what you see.”
~Henry David Thoreau
Jerry is having a great time deadlifting during Open WOD 16.4!
__
__
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
Ever wonder what goes on at the Trainers meetings?!
__
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 WOD that you have really been wanting to try, work on skills, etc!
*You must still come to one of the regularly scheduled WOD times.
“Love all, trust a few, do wrong to none.”
~William Shakespeare
