Saturday April 11, 2020

We can’t wait to see all of your faces at the Zoom Mobility/Recovery WOD today at 9:00am!


Happy Birthday Gabe!

If you haven’t jumped in on one of the online Zoom WOD’s at 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Fridays you are missing out! It’s not too late to get in on the fun. Heather will also be teaching a Recovery/Mobility Zoom class this Saturday at 9:00am! 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 9:00am Recovery/Mobility WOD.



“Ham & Cheese”

1 Mile Run
Goblet Dumbbell Thrusters
Burpees 🙂
1 Mile Run

“Ham & Cheese” (No Equipment Version)

1 Mile Run
Odd-Object Thrusters
Burpees 🙂
1 Mile Run


*We have a simple couplet sandwiched between a 1 mile run buy in and cash out
*Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out
*For the couplet, lay out goes:
10 Goblet Dumbbell Thrusters
10 Burpees
9 Goblet Dumbbell Thursters
9 Burpees
8 Goblet Dumbbell Thrusters
8 Burpees
*Standard burpees with chest to the ground and full extension of the hips with the jump at the top
*This can be a long grind of a workout, we expect this workout to take 25-35 Minutes
*The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’
*Going bigger than your accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward
*Your score is total time of completion



2000m/1600m Row
115/80 Calorie AB
3200M Bike Erg
100 Odd-Object Step-ups (use something higher then the normal 24″/20″)


Goblet Dumbbell Thrusters Video

Odd-Object Thrusters Video


2-3 Sets

10 Dumbbell Push Press (5/5)
20 Air Squats
200m Run

2-3 Sets

15 Banded Good Mornings Video *
30 Second Front Plank

*Use broomstick, band, or no equipment



“If we did all the things we are capable of, we would literally, astound ourselves.”

~Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

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