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.

 

Friday 12/29/17

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 

Deadlifts 185/135

Box jumps 24/20

 

Midline/core conditioning 

3 sets 

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!

 

Tomorrow:

4 rounds for time

50 Air Squats

25 burpees

 

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. 

 

Wednesday 12/27/17

21-15-9

KB swings 53/35

Front squats 135/95

Cal row 

Rest 5 mins 

21-15-9

KB swings 53/35

Front squats 115/75

Cal row 

 

Midline/core conditioning 

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. 

 

3RFT

50 wall balls 

10 clean and jerks 135/95

 

Midline/core conditioning 

50 hollow rocks 

50 ab mat sit-ups 

50 v ups 

 

#wasatchcrossfitrace #merrychristmas #nowgetbackinthegym


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