WOD Saturday, 23 December 2017 03:44

Since the gym will be closed on Christmas Day (Monday), you better come in an get a Christmas WOD tomorrow morning!! 

 

8:00 Oly

9:00 WOD

“12 Days of Christmas”

 

#wasatchcrossfitrace #wcfr #christmas #12daysofchristmas


WOD Friday, 22 December 2017 03:31

So remember, tomorrow’s 9 & 10 classes will also be combined to just a 9:30 class. 

Also, Christmas Day will have zero classes in case y’all were curious. Day after Christmas will be almost normal, but there will be NO 5 AM class. 

 

Friday 12/22/17

Tabata 

Row cals

Pushups 

Air squats 

Hollow rocks or V ups 

Box jumps 24/20

 

Extra credit (optional)

50 burpee pull-ups

 

#wasatchcrossfitrace #crossfit #tabatarules


WOD Thursday, 21 December 2017 03:02

Seeing all of you put your best effort out there seriously reignites my love of coaching! You all did such an excellent job, and there were a bunch of PRs today! That’s a real testament to what we’ve been doing lately, because there hasn’t been much strength-specific training. Let’s keep building those engines tomorrow! 

 

Thursday 12/21/17

Amrap 15 min

15 power snatch 75/55

30 double unders 

15 wall balls 20/14

30 double unders 

 

Midline/core conditioning 

3 sets 

50 ab mat sit-ups 

20 good mornings (bar only)

 

#wcfr #crossfit #enginebuilding #wasatchcrossfitrace


WOD Wednesday, 20 December 2017 00:37

Come on into CrossFit Race, where we even train your babies! (Or have them do your rowing for you?!) 

 

Wednesday 12/20/17

 

10 minutes to establish heavy 3 rep deadlift 

10 minutes to establish heavy 3 rep back squat 

10 minutes to establish heavy 3 rep push jerk

 

Midline/core conditioning 

100 heel taps


WOD Tuesday, 19 December 2017 02:23

Getting closer and closer to the end of the year, so of course it’s time to reflect on what’s happened this year! Did you reach your goals you had for yourself at the beginning of 2017? If not, why not? What did you learn about yourself as you tried (and maybe failed, like I did!) to reach those goals? A new year is, of course, kind of an arbitrary waypoint, but it does give us a chance to come up with some new goals as well! Let’s think about what we want in life the most and use what we’ve learned this year to get even closer to those things!! 

 

Also remember, the mid day classes went from 9 and 10 to only 9:30 for the rest of this year!

 

Tuesday 12/19/17

3RFT

21 cal row

15 Thrusters (bar only)

9 burpees over the rower 

15 Thrusters (bar only)

21 cal row 

1 min rest after each round

 

Midline/core conditioning 

3 sets 

1 min Double KB overhead lockout

 

#wcfr #newyearnewgoals #lessons2017 #crossfit


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