Wednesday December 7, 2016

Verno is going for a new PR on his Overhead Squat!
__

WOD

“Fire Alarm”
3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees 🙂
50/35 Calorie Row/Bike

3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees 🙂
50/35 Calorie Row/Bike

3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees 🙂

“The weak can never forgive. Forgiveness is the attribute of the strong.”

~Mahatma Gandhi

img_20161207_193724

Tuesday December 6, 2016

CrossFit Draper has a way of bringing people together that normally would have no interest in each other!
__
Attention: There will be NO 6:30pm WOD this Tuesday December 6th due to a trainers meeting. thanks for understanding that we want to make our trainers the very best for you!
__

WOD

“Chainsaw”
Build to a heavy Power Clean
Then,

AMRAP 3:
15 Calorie Bike
15 Power Cleans (95/65#)
Rest 3:00

AMRAP 3:00
12 Calorie Bike
12 Power Cleans (115/80#)
Rest 3:00

AMRAP 3:00
9 Calorie Bike
9 Power Cleans (135/95#)

“I always wanted to be somebody, but now I realize I should have been more specific.”

~Lily Tomlin

img_5221

Monday December 5, 2016

Brittney has come such a long way and is doing an amazing job of focusing on her goals!
__
Attention: There will be NO 6:30pm WOD this Tuesday December 6th due to a trainers meeting. thanks for understanding that we want to make our trainers the very best for you!
__

WOD

“Uppercut”
4 Rounds for time:
5 Ring Muscle-ups
10 Squat Snatches (95/65#)
15 Box Jump-overs (24/20″)

“God gave us the gift of life; it is up to us to give ourselves the gift of living well.”

~Voltaire

img_4414

Sunday December 4, 2016

The 8am WOD Jumping it out!
__
Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am!
__

WOD

“Sunday Funday”
“Grounded”
AMRAP 15:
100′ Walking Lunge
50 Double-unders
20 Burpees 🙂

“The possible ranks higher than the actual.”

~Martin Heidegger

Saturday December 3, 2016

Beverly and Mary working on their Overhead Squats!
__
Reminder: Heather WILL be teaching Yoga today at 9:15am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am!
__

WOD

“Saturday Teamwork”
“Trifecta”
Teams of 3:
100 Calorie Bike
75 Calorie Row
50 Power Snatches (115/80#)
100 Calorie Bike
75 Calorie Row
50 Clean and Jerks (115/80#)
100 Calorie Bike
75 Calorie Row
50 Thrusters (115/80#)

“We must let go of the life we have planned, so as to accept the one that is waiting for us.”

~Joseph Campbell

img_3557

Friday December 2, 2016

Congratulations Traci for being one of the November PR winners!

__

Happy Birthday Beth!

__

It’s Benchmark Friday!

__

Benchmark WOD

“JT”
21-15-9 rep rounds:
Handstand Push-Ups
Ring-Dips
Push-Ups
__
Great job to everyone that set a new PR in November! The PR winners for November are…Chayden and Traci! Nice work!
img_5183

“Since we cannot change reality, let us change the eyes which see reality.”

~Nikos Kazantzakis

img_5202

Thursday December 1, 2016

The CrossFit Draper mannequin challenge! Oh wait it’s just a picture.
__

Happy Birthday Leonor!

__
Reminder: Don’t forget to save the date (12/16/16) for the 8th annual CrossFit Draper Ugly Sweater Christmas Party! We can’t wait to celebrate the holidays with all of you!
__

WOD

Today we will be running the WOD’s open gym style! You will have two options:

Option 1:
“Aftermath”
4 Rounds:
60 Double-unders
30 Sit-ups
15 Kettlebell Swings (70/53#)

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.

“Always bear in mind that your own resolution to succeed is more important than any other.”

~Abraham Lincoln

img_0194-jpg

Wednesday November 30, 2016

The 8am WOD getting their pre Thanksgiving Tabata Sit-Ups on!
__
Reminder: Don’t forget to save the date (12/16/16) for the 8th annual CrossFit Draper Ugly Sweater Christmas Party! We can’t wait to celebrate the holidays with all of you!
__

WOD

Strength:
Clean & Jerk:
1×3+1 @ 60%
1×3+1 @ 65%
4×3+1 @ 70%

Conditioning:
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.

“With the new day comes new strength and new thoughts.”

~Eleanor Roosevelt

img_20161130_195159

Tuesday November 29, 2016

Carmen is working on her fitness with some Push Presses!
__
Reminder: Don’t forget to save the date (12/16/16) for the 8th annual CrossFit Draper Ugly Sweater Christmas Party! We can’t wait to celebrate the holidays with all of you!
__

WOD

“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees 🙂
Max Calorie Row
Rest 3:00

AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees 🙂
Max Calorie Row
Rest 3:00

AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees 🙂
Max Calorie Row
Rest 3:00

AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees 🙂
Max Calorie Row

*Score = total calories after all 4 rounds.

“The purpose of our lives is to be happy.”

~Dalai Lama

img_5181

Monday November 28, 2016

Thank you to everyone that came to Daine’s homecoming party on Saturday, we are so happy that he’s home safe!
__

Happy Birthday C-DUB!

__
Reminder: Don’t forget to save the date (12/16/16) for the 8th annual CrossFit Draper Ugly Sweater Christmas Party! We can’t wait to celebrate the holidays with all of you!
__

WOD

Strength:
Snatch:
1×3 @ 60%
1×3 @ 65%
3×3 @ 70%

Conditioning:
“Criss Cross”
AMRAP 15:
30 Double-unders
15 Power Cleans (115/75#)
30 Double-unders
15 Toes-to-Bar

“There are no strangers here; Only friends you haven’t yet met.”

~William Butler Yeats

img_0190