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!
__
“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
The 8am WOD Jumping it out!
__
Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am!
__
“Sunday Funday”
“Grounded”
AMRAP 15:
100′ Walking Lunge
50 Double-unders
20 Burpees 🙂
“The possible ranks higher than the actual.”
~Martin Heidegger
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!
__
“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
Congratulations Traci for being one of the November PR winners!
__
__
__
“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!
“Since we cannot change reality, let us change the eyes which see reality.”
~Nikos Kazantzakis
The CrossFit Draper mannequin challenge! Oh wait it’s just a picture.
__
__
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!
__
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
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!
__
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
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!
__
“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
Thank you to everyone that came to Daine’s homecoming party on Saturday, we are so happy that he’s home safe!
__
__
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!
__
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
Ellen is working her way through the Burpee Box Jumps during last Monday’s WOD!
__
__
Attention: Shayan WILL be running Open Gym today from 9:30am to 11:30am!
__
“Sunday Funday”
For time:
21-18-15-12-9-6-3
Calorie Row
Strict Press (75/55#)
“Some memories are unforgettable, remaining ever vivid and heartwarming!”
~Joseph B. Wirthlin
Welcome home Dainja! We will have an 8:00am and 10:00am WOD this morning and Daine will be training both of them! Then this evening at 6:00pm we will be having a Pot Luck style get together to celebrate his homecoming! We hope to see all of you there!
__
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*You may choose to do this workout as a team of two or on your own. Partition reps as desired.
In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’
Today we honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
“Those who do not want to imitate anything, produce nothing.”
~Salvador Dali
