Friday April 17, 2020

Just a little throwback to last April when we were able to get close to each other!

We are excited to be starting our third week of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class this week, day/time to be determined. Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. If you would like to see a WOD time added, please let us know on the CrossFit Draper community facebook page. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.



2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders

Continue to Add (2) Reps to Dumbbell Movements Per Round

“Sandpaper” (No Equipment)

2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops

Continue to Add (2) Reps to Odd Object Movements Per Round


*In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round
*The double under reps will stay static at 30
*Your score total is total reps accumulated over the 12 minutes
*Use the following cheat sheet for scoring:
Finish 2’s: 34
Finish 4’s: 72
Finish 6’s: 114
Finish 8’s: 160
Finish 10’s: 210
Finish 12’s: 264
Finish 14’s: 322
Finish 16’s: 384
*Only one head of the dumbbell has to touch the ground for the power cleans
*Choose your weight based off the more challenging movement – which will likely be the thrusters
*This should be a load that you feel confident completing for 20+ reps when fresh
*The number on the rope is designed to be very small
*This should be a number that you can complete in 30 seconds or less
*See further down the page for modifications
*Single Dumbbell Power Cleans (Alternating Every Rep)
*Odd Object Clean and Jerks
*Single Dumbbell Thrusters (Divide Reps Evenly Between Arms)
*Single Dumbbell Goblet Thrusters
*Odd Object Thrusters
*Reduce Reps
*30 Second or Practice
*45 Single Unders
*30 Line Hops (Over and Back = 1 Rep)
*Holding onto dumbbell handles and jump rope handles can make this workout fairly grippy
*It may be helpful to use the hook grip on the power cleans if possible
*If you’re unable to do so – breaking up the power cleans into smaller sets can preserve your grip
*On the thruster, relaxing your grip can help you better keep the bells in contact with your shoulders for a strong drive overhead
*On the rope, relaxing the hands can make it easier to to rotate from the wrists instead of the shoulders
*Break up the power cleans in a way that allows you to thrive on the thrusters
*Resting with 1 rep to go on the power cleans can enable you to work through bigger sets on the thrusters
*For Example: On the set of 6 power cleans, you would rest as needed after the 5th rep – then complete the 6th power clean – then immediately transition to the set of 6 thrusters
*Since the power cleans come back to the ground each time – this is the best movement to break up in the workout


2-3 Sets

15 Double Unders or Line hops
15 Glute Bridges Video
15 Air Squats

2-3 Sets*

10 Odd- Object Squat Cleans
10 Odd-Object Strict Press

Work up in weight each set


Part A) 5 Sets:
1 Squat Complex
Rest :30s between

1 Squat Complex (Click Video for demo):
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats

Part B) Not for Time:
20 Slow Cossack Squats (Click Video for demo):
This is 10 per side


Athletes choice on loading on the weighted squats
If using a single dumbbell, hold in goblet position
Looking for speed, versus slow-and-grindy
Be explosive
Final jumping squats… go for max height
If we do not have any traditional weights, grab a backpack/bag, or just go bodyweight



“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”

~Dr. Seuss

People aren’t thinking about you.
What people are thinking about – is what you’re thinking about them.

We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.

Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of anothers… we can realize that there’s only one opinion that matters. With every other one being background noise.

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