WOD Saturday, 30 December 2017 03:37
Let’s just have us an old fashioned team chipper tomorrow, alright? Bring a friend, cause the 9:00 is going to be a good little sweat fest. I won’t post a detail now because I might tweak it a little, but let’s sweat out some demons together. After the 8:00 Olympic session with @dmcruns , of course.
#wasatchcrossfitrace #crossfitfamily #sweatfest2017 #teamstuff
WOD Friday, 29 December 2017 03:22
New Years Day will be ONE class at 9:00 AM, so tell all yer friends.
AMRAP 10 min
1 deadlift 5 box jumps
2 deadlifts 5 box jumps
3 deadlifts 5 box jumps
4 deadlifts 5 box jumps
5 deadlifts 5 box jumps
And so on ascending as high as you can go in the time domain.
Deadlifts go up and box jumps stay the same
Box jumps 24/20
15-20 Good mornings (use bar or up to 95/75)
10-20 second L-sit
#wasatchcrossfitrace #wcfr #deadliftboxjump #deadliftbooty #crossfitcommunity
WOD Thursday, 28 December 2017 02:56
Mechanics. Consistency. Intensity. If you’ve seen those words up on the wall lately and wondered what they’re all about, they are all about everything we do! Your progression in CrossFit will go in that order, always. Mechanics-do the movement correctly.
Consistency-do the movement right repeatedly.
Intensity-once you’ve shown you can move well consistently, it’s time to add weight/go harder!
Remember that every time you come into the gym!
4 rounds for time
50 Air Squats
Then some midline madness, of course.
#wasatchcrossfitrace #mechanicsconsistencyintensity #almostnewyears #newgoals2018
WOD Wednesday, 27 December 2017 03:32
Alright, back to the totally normal schedule tomorrow! Here is a picture of @himynameiscort going ham on the RX weight.
KB swings 53/35
Front squats 135/95
Rest 5 mins
KB swings 53/35
Front squats 115/75
300 flutter kicks
#wasatchcrossfitrace #wcfr #weightlifting #crossfit
WOD Tuesday, 26 December 2017 03:44
Hope you all had an amazing Christmas with your families! Tomorrow the gym schedule will be normal with the exception of the 5AM class, which is cancelled.
50 wall balls
10 clean and jerks 135/95
50 hollow rocks
50 ab mat sit-ups
50 v ups
#wasatchcrossfitrace #merrychristmas #nowgetbackinthegym