Wednesday April 8, 2020

Throwback to when we could do cool team WOD’s at the gym!
We are excited to be starting our second week of online Zoom WOD’s at! 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 Fridays. Heather will also be teaching a Recovery/Mobility Zoom class this weeks 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.


“Mashed Potatoes”

On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

“Mashed Potatoes”( No Equipment Version)

On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder

On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats

On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters


*This 3 part workout is scored separately, with the score being the sum of all three parts
*Keep track of your 3 times and we will add them up at the end
*Choose weights and variations that enable you to complete each part in 5-7 minutes
*You will rest the remainder of the 8 minutes until the next part begins
*Each part begins on the 8 (0:00, 8:00, 16:00)
*With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
*With rest built-in, let’s shoot for really large sets on the dumbbell movements
*Power Cleans and squat clean thrusters will alternate each rep
*1 round of ” Strict Cindy” is
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
*Odd-Object ground to shoulder will alternate shoulders each rep
1 round of “Sindee” is
10 Push-ups
20 Air Squats


Single Dumbbell Power Clean Video
Alternating Single Arm Squat Clean ThrustersVideo

Odd-object ground to shoulderVideo
Odd-object squatsVideo
Odd-object thrustersVideo
How to Create an Odd-objectVideo


30 Seconds Dumbbell Deadlift
30 Seconds Wall Squats Video
20 Overhead Circles (10 Each Direction) Video
10 Inchworms Video

Body Armor

3 Giant Sets:
9 Strict Toes to Bar
15 GHD Sit-ups
21 Second L-Sit

*Home Gym Hacks: Garage Gym GHD Sit-Up video




“An object at rest tends to stay at rest. An object in motion tends to stay in motion.”


Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge an inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

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