Dainja and Mike are working through the Deadlifts of Tuesdays WOD!
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Option 1:
“Hurricane”
3 Rounds:
800 Meter Run
21 Power Cleans (155/105)
Option 2:
OPEN GYM
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.
“Change your life today. Don’t gamble on the future, act now, without delay.”
~Simone de Beauvoir
A good group warm up to start off a great partner WOD in the Park!
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Strength:
Hang Squat Clean
Build to Heavy Single
Conditioning:
“Under the Lights”
AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round
“So many people live within unhappy circumstances and yet will not take the initiative to change their situation because they are conditioned to a life of security, conformity, and conservation, all of which may appear to give one peace of mind, but in reality, nothing is more damaging to the adventurous spirit.”
~Christopher McCandless
Who has better form on their partner wheelbarrow?!
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“Play Dead”
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees 🙂
rest 5 minutes
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees 🙂
rest 5 minutes
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees 🙂
“Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.”
~Jack Canfield
Kelli brought her daughter Mandi to the “Bring a Friend” Park WOD! Thanks to everyone that came and brought a friend!
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Strength:
Squat Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 74%
Minute 2 – 77%
Minute 3 – 80%
Repeat this cycle (2) additional times.
Conditioning:
“Spin Doctor”
AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)
You can’t wait for inspiration. You have to go after it with a club.”
~Jack London
The nooners working out their strategy for the group Sled Push Warm Up!
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Reminder: Open Gym today from 9:30am to 11:30am!
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“On the Prowl”
3 Rounds For Time:
25/18 Calorie Bike
25/18 Calorie Row
200 Meter Prowler Push (Empty)
Rest 3:00
“Be willing to step outside your comfort zone once in a while; take the risks in life that seem worth taking. The ride might not be as predictable if you’d just planted your feet and stayed put, but it will be a heck of a lot more interesting.”
~Edward Whitacre, Jr.
Reminder: Todays WOD will be at Draper City Park (12500 S. 1300 E.) at 9:00am! There will be NO classes at the gym today. Meet at the Pavilion on the north side of the park. Bring your friends and family for a great workout!
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With a friend, complete as many rounds and reps as possible in 30 minutes:
Partner Med Ball Run (20/14)
50 Med Ball Squat and Toss (20/14)
50′ Wheelbarrow
50 Med Ball Sit-Up Throws (20/14)
50′ Wheelbarrow
50 Burpees 🙂
50′ Wheelbarrow
50 Med Ball Cleans (20/14)
“Wherever you go, no matter what the weather, always bring your own sunshine.”
~Anthony J. D’Angelo
It’s a push off! James and Taylor ore racing to see who can get the most weight for their team!
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Reminder: This Saturday is “Bring a Friend Saturday”! We will be doing the WOD at Draper Park so it should be a great time! There will be NO Olympic Lifting and we will be running one big WOD at 9:00am. We can’t wait to get outside and use our fitness!
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Attention: CFD athletes love to get fitness indoors and out. Many of you have expressed interest in hiking and getting outdoors this summer. We’d like to put together a somewhat organized group to keep all those interested informed about dates and times we go out hiking. Some of you have said that weekdays are better because of the weekends being busy with family and sports. Please put your names on the board if you are interested in being part of this group. We will be using Facebook messenger as a way to communicate and keep all those interested informed. Please feel free to offer opinions and suggestions for certain hikes, ones to work up to and dates and times you are most available. Now let’s get outside the box and use our fitness!
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“Lynne”
Compare to 1/12/18
Five rounds for max reps of:
Body weight bench press
Pull-ups
*Rest as needed between sets and as directed by your trainer. You must go straight from bench to pullups and rest after pullups. Those of you that are not lifting body weight; choose a weight that you will be able to hit 12-15 reps and hitting failure.
“One way to get the most out of life is to look upon it as an adventure.”
~William Feather
Carson and Johnny taking a little break after Wednesday conditioning!
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Reminder: This Saturday is “Bring a Friend Saturday”! We will be doing the WOD at Draper Park so it should be a great time! There will be NO Olympic Lifting and we will be running one big WOD at 9:00am. We can’t wait to get outside and use our fitness!
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Attention: CFD athletes love to get fitness indoors and out. Many of you have expressed interest in hiking and getting outdoors this summer. We’d like to put together a somewhat organized group to keep all those interested informed about dates and times we go out hiking. Some of you have said that weekdays are better because of the weekends being busy with family and sports. Please put your names on the board if you are interested in being part of this group. We will be using Facebook messenger as a way to communicate and keep all those interested informed. Please feel free to offer opinions and suggestions for certain hikes, ones to work up to and dates and times you are most available. Now let’s get outside the box and use our fitness!
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Option 1:
“Rack City”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
Option 2:
OPEN GYM
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.
“We must not allow other people’s limited perceptions to define us.”
~Virginia Satir
CrossFit Draper girls aren’t scared to be strong, Ellen is Deadlifting 245# for 5 reps!
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Reminder: This Saturday is “Bring a Friend Saturday”! We will be doing the WOD at Draper Park so it should be a great time! There will be NO Olympic Lifting and we will be running one big WOD at 9:00am. We can’t wait to get outside and use our fitness!
__
Attention: CFD athletes love to get fitness indoors and out. Many of you have expressed interest in hiking and getting outdoors this summer. We’d like to put together a somewhat organized group to keep all those interested informed about dates and times we go out hiking. Some of you have said that weekdays are better because of the weekends being busy with family and sports. Please put your names on the board if you are interested in being part of this group. We will be using Facebook messenger as a way to communicate and keep all those interested informed. Please feel free to offer opinions and suggestions for certain hikes, ones to work up to and dates and times you are most available. Now let’s get outside the box and use our fitness!
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Midline:
1 Round, Not for Time:
35 GHD Sit-Ups or Anchored Sit-Ups
1 Minute L-Sit or Boat Hold (Accumulated)
35 GHD Sit-Ups or Anchored Sit-Ups
Conditioning:
“Full Circle”
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row
“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.”
~Mark Twain
As if yesterdays running WOD wasn’t hard enough, Laura adds a sandbag!
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Reminder: This Saturday is “Bring a Friend Saturday”! We will be doing the WOD at Draper Park so it should be a great time! There will be NO Olympic Lifting and we will be running one big WOD at 9:00am. We can’t wait to get outside and use our fitness!
__
Attention: CFD athletes love to get fitness indoors and out. Many of you have expressed interest in hiking and getting outdoors this summer. We’d like to put together a somewhat organized group to keep all those interested informed about dates and times we go out hiking. Some of you have said that weekdays are better because of the weekends being busy with family and sports. Please put your names on the board if you are interested in being part of this group. We will be using Facebook messenger as a way to communicate and keep all those interested informed. Please feel free to offer opinions and suggestions for certain hikes, ones to work up to and dates and times you are most available. Now let’s get outside the box and use our fitness!
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Strength;
Squat Snatch
Build to a Heavy Single
Conditioning:
“Ring of Fire”
AMRAP 9:
1 Ring Muscle-Up
1 Squat Snatch (135/95)
2 Ring Muscle-Ups
2 Squat Snatch (135/95)
3 Ring Muscle-Ups
3 Squat Snatch (135/95)
…
Up by (1) rep until finish
“The secret of getting ahead is getting started.”
~Mark Twain
