Tuesday October 17, 2017

The 4:30 WOD on Friday got a fun Cash Out surprise! Team Sled Pushes!
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Happy Birthday Asian Sensation!

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Attention Kickball Team: We had an awesome undefeated season and we want to congratulate you! But now it’s time for the Playoffs! This is a one night event with our first game at 7:00pm. We need as many of our players there as possible to ensure that we don’t have to forfeit, please let Hillari know ASAP whether or not you can make it. Bring on the Championship!
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WOD

Deadlift:
Build to Heavy Set of 5

followed by…

“Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155)
20 AbMat Sit-Ups
Max Calorie Bike

Athletes start at different stations, rotating on the minute. Score is total Calories.

“Life is the art of drawing without an eraser.”

~John W. Gardner

Monday October 16, 2017

Andrew is working on keeping his knees pressed out during his back Squats!
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WOD

Skill:
Wall Squat
followed by…

“Double or Nothing”
3 Rounds For Time:
75 Double-Unders
50 Air Squats
15 Power Snaches (115/80)

“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.”

~Joe Namath

Sunday October 15, 2017

Mike is using Open Gym Thursday to get a WOD in that he missed earlier in the week!
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Reminder: Shayan will be running open gym today from 9:30am to 11:30am!
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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

“Change before you have to.”

~Jack Welch

Saturday October 14, 2017

Baylie, Becky. Kelli, and Leonor are working on their core strength with Wall Walks!
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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!
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WOD

In teams of 2, complete the following for time:

Run 1 mile together with your partner

Then…

Deadlifts (10,000 lbs / 6,000 lbs)
Dumbbell Snatched (5,000 lbs / 3,500 lbs)
Farmer Carry Box Step Ups (5,000 lbs / 3,500 lbs)

Each person is allowed to choose the weight for the deadlift, snatches, and step-ups. The higher the weight the less reps, the lower the weight the more reps. The movement is complete when you reach the total required poundage.

Cash Out:
20 seconds on 20 seconds off for 8 rounds of either Stone or Keg lift.

“Greatness is a road leading towards the unknown.”

~Charles de Gaulle

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!
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Happy Birthday Daina!

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It’s Benchmark Friday!

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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 of 5 cycles.

“You can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something – your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.”

~Steve Jobs

Thursday October 12, 2017


Julie has brought the PR board home for a little extra motivation!
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Happy Birthday Heath!

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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 been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“The smallest deed is better than the greatest intention.”

~John Burroughs

Wednesday October 11, 2017

Jaks is working on his Overhead Squat with some pause squats!
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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 can make it or not. We are 6-0, let’s get another win for a perfect season before we bring on the championship!
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WOD

Gymnastics Strength:
5xAMRAP Strict Pull-Ups
Rest 1 minute between sets

Conditioning:
“Dumb Down”
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

“Learn to enjoy every minute of your life. Be happy now. Don’t wait for something outside of yourself to make you happy in the future. Think how really precious is the time you have to spend, whether it’s at work or with your family. Every minute should be enjoyed and savored.”

~Earl Nightingale

Tuesday October 10, 2017

Great job to the CrossFit Draper Unicorn Squad for taking 5th place in the “Bad Medicine” competition on Saturday!
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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
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Congratulations to our third quarter Goal winner, Fitzy!!

“Smile in the mirror. Do that every morning and you’ll start to see a big difference in your life.”

~Yoko Ono

Monday October 9, 2017

Thanks to Leonor, Kelli, Baylie, and Tiff for showing your support for Markus on Saturday!
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Happy Birthday Paula!

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WOD

Strength:
Hang Power Clean:
Build to Heavy Set of 3

Conditioning:
“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row

“You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on it. You don’t let it have any of your energy, or any of your time, or any of your space.”

~Johnny Cash

Sunday October 8, 2017

Andrew right after he set a new Deadlift PR of 475 pounds!
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Reminder:Shayan will be running Open Gym today from 9:30am to 11:30am!
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WOD

“Tine”
3 Rounds For Time:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

“I have noticed that nothing I never said ever did me any harm.”

~Calvin Coolidge