Work Out Of The Day

Sunday April 14, 2024

Sunday April 14, 2024

Mauree and Cassi are making sure they get their weekend splits in! __ WOD “Never Ending EMOM” EMOM 40 for Max Reps [5 Rounds] Min 1 | Burpees 🙂 Min 2 | Medball Squat Cleans Min 3 | Abmat Sit-Ups Min 4 | Double DB Deadlifts (50/35) Min 5 | Push-Ups Min 6 | Double-Unders …

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Saturday April 13, 2024

Saturday April 13, 2024

Heath and Rye are channeling the power of the eclipse to get through Mondays WOD! __ WOD “Second Act” [TEAMS OF 3] AMRAP 25: 3 Rounds: 600 Meter Team Run 30 Power Snatches (135/95) Directly Into… 15-30-45… Bar-Facing Burpees 🙂 Deadlifts (225/155) *Add 15 Reps Each Round __ DAILY MINDSET “The opposite of play is …

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Friday April 12, 2024

Friday April 12, 2024

Mr. Glass has made huge progress since he started at CFD a few months ago! __ Happy Birthday Em and Cyn! __ WOD Part 1: Front Squat 1 x AMRAP to technical failure. Take 10 minutes to build to 80% of your 1RM, and then complete max set. Part 2: “Make It A Double” For …

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Thursday April 11, 0224

Thursday April 11, 0224

Happy Birthday Gabe! __ WOD “Goblet Of Fire” AMRAP 20: 40 AbMat Sit-ups 30/24 Calorie Bike Erg 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R) 10 Dumbbell Push Jerks (L) Dumbbell: (50/35) __ DAILY MINDSET “We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy …

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Wednesday April 10, 2024

Wednesday April 10, 2024

Em is showing us that Power Cleans do equal happiness! __ WOD Part 1: Power Clean 1 x AMRAP to technical failure. Take 10 minutes to build to 80% of your 1RM, and then complete max set. Part 2: “Super Size” 5 Rounds For Time: 10 Power Cleans (155/105) 10 Burpee Box Jumps (24″/20″) Time …

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Tuesday April 9, 2024

Tuesday April 9, 2024

Lauri is racing in from her run! __ WOD “Teeter-Totter” For Time: 500/450 Meter Row 400 Meter Run 30 Thrusters (75/55) Rest 4 Minutes 500/450 Meter Row 400 Meter Run 20 Thrusters (95/65) Rest 4 Minutes 500/450 Meter Row 400 Meter Run 10 Thrusters (115/85) Time Cap: 30 Minutes __ DAILY MINDSET “Alright. They’re to …

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Monday April 8, 2024

Monday April 8, 2024

Mark, Alana, and Bryan are cruising through their Toes To Bar! __ WOD Part 1: Bench Press 1 x AMRAP to technical failure. Take 10 minutes to build to 80% of your 1RM, and then complete max set. Part 2: “LUCKY DEVIL” For Time: 100/80 Calorie Bike 50 Toes to Bar 50 Single Arm Devil’s …

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Sunday April 7, 2024

Sunday April 7, 2024

Don’t forget to get you weekend mobility in! __ WOD “.1 Redux” 21-21-21-21 Alternating Lunges Calorie Row 15-15-15-15 Alternating Goblet Lunges (35/20) Calorie Bike 9-9-9-9 Alternating Double DB Front Rack Lunges (35/20) Calorie Row __ DAILY MINDSET “We are what we repeatedly do. Excellence then, is not an act, but a habit.”  ~Aristotle There are …

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Saturday April 6, 2024

Saturday April 6, 2024

Eleanor is crushing her Burpee Pull-Ups! __ WOD “Pick Your Poison “ In teams of two, complete the following for time: 100 Strict Pull-Ups/100 Ring Dips 200 Hand Release Push-Ups/100 Handstand Push-Ups 6000/4800 Meter Row/14,400/12,000 Meter Bike *One partner works at a time *Partition movements and reps however you like Time cap: 45 minutes __ …

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Friday April 5, 2024

Friday April 5, 2024

Meet the Crowleys! __ Dear CrossFit Draper Community, We wanted to take a moment to inform you of a significant change at our gym. We are excited to announce the Crowley family has acquired the gym and is working closely with the current owners to ensure a smooth transition. Nick & Mauree Hoggan will remain …

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