Superset ABC

A: Negative Chin Up 3×5 (lower your body as slow as possible, strict pull up)

B: DB Step Up 3×20 (10 each leg, 20′ for ALL. Keep foot on box for 10 straight reps then switch)

C: Weighted Sit up 3×15 (DB behind head, anchor feet with friend or weights)


Lunge x 20 steps

Run 200 m.

Burpee Pull up x 10 ( Must hang at full extension before pulling up)

3 rounds for time.

back to school meme

Regular schedule is back starting today Aug 24th!
After our early morning classes Banu usually arrive at the gym at 8:40am. We will do our best to have a staff member here for those of you who do extra programming on your own from 8:40am – 7:30pm M-F, 8-11am Sat unless a coach is there before or after those hours.  In an effort to comply with our insurance policy (liability & safety) please adjust your schedule to come between those hours as a WCF staff member (any coach on the schedule + JB, Michaela, John, & Mike) must be in the bldg while you are here. As of Sept 1st the bldg will be inaccessible outside those hours.
We have dropped the 11:45am class and added CFUL(crossfit unloaded) fri @ 6pm and BBC (barbell club) sat 8am
Saturdays! WCF members are welcome to be in the bldg for class and do ancillary work as long as a WCF staff member is in the bldg. We would love to see our non member weekend warriors progress even more with a full membership at WCF. Effective Sept 1 non members may attend 2 classes (class only) then must be referred to Banu for membership.
-Now is the time to encourage membership with our back to school promo (Basically its: sign a contract and dont pay until sept 15th)
-What do you get as a member for signing up a referral? Your next gym Tshirt is Free
Drop in policy: With limited free saturdays our official drop in policy will be posted as follows:
From out of town? Buy a shirt or $20 gets you 3 classes then $15/class
Local? 2 free classes the $15/class…but we hope you’ll just join our awesome CF community
-A safety reminder: Your kids are NOT covered under the insurance policy on the equipment or gym floor/turf. Please keep them in the daycare room or older kids on the couches must stay put!  Kids love the equipment so if you are well away from class you may QUICKLY assist them with a pull up, box jump, etc ONLY if you stay right by their side.

Monday WOD:


Superset A and B

A:Dead Lift 4×5 (As heavy as possible goal is to have first set @70% or higher and go up or stay.)

B: Ring Dip 3×4 (lower each rep as slow as possible, no kip. Band if necessary.) 1x max reps (no tempo, strict)


Sumo Dead Lift High Pull x 30

Push Press x 30

3 rounds for time.



Teach Dead Lift + Sumo Dead Lift High Pull


3×5 Dead Lift

3x max Push up


Same as Class workout!




17/Aug/2015 Monday WOD

Strength:  Front Squat 3-3-3-3-3 (82.5%) & Strict Pullups 5x Max reps then

WOD: No Time for Rest

3 Min Max Burpees

2 Min Max Box Jump 24/20

1 Min Max push ups *hand release

Can’t feel your legs?  Thank your coach tomorrow!

14/Aug/2015 Friday WOD

coaches choice

Strength Day

Power clean 3-2-1

Squat clean 3-2-1

Clean pull 4×3 @100% of Max clean

Weighted bridge 3×1:00 (weight across back)

Push jerk @80% or better!2-2-2-2-2

Then For Time:

Pull ups 25-20-15-10-5

Abmat sit ups 50-40-30-20-10


Wall climb 5-4-3-2-1

KB swing (Russian) 20-18-16-15-12 (53/35)

10/Aug/2015 Monday WOD


Emotm x12: 2 power snatch (build weight, start at 50%)

*dont have to be touch and go*



Power snatch (115/85)

Squat box jump(24/20)

For time.

**squat box jump: air squat then box jump, can be one movement smoothly, must stand tall on box**

Cash out:

*2x Max reps push up 2:00 rest*

5/Aug/2015 Wed WOD

100 Hand release push ups

100 sit ups (abmat)

100 singles (right)

100 singles (left)

100 double unders

100 ring rows

For time.

*partition anyway you want!!**

** Rxd ring rows will be legs straight, heels on ground,

Body as parallel to floor as possible**

Adrian has issued a simple challenge for today’s WOD:  Don’t drop the med-ball.  Go unbroken all 3 rounds.  If you do it underline your name on the whiteboard.  Good luck!

4/Aug/2015 Tues WOD

Snatch grip dead lift

5-5-5-5-5-5-5 *all unbroken*

Rest 2 min after final set then begin:

WOD:  3 Rounds for Time

35 Medball cleans (20/14)

Run 400 meters

3/Aug/2015 Monday WOD

Strength test: Find max thruster (12 min)

Conditioning:  Death by EMOTM 

Thruster (75/55)


Pull up

Gold: 7/7/7

Silver: 6/6/6

Bronze: 5/5/5

*time cap is 20 min.*

Score is number of successful minutes meeting the standard of all 3, plus how deep you get into your unsuccessful minute.

AMRAP 10 Min

5 Burpees + 15 KBS

Rest 5 min

AMRAP 10 Min

5 C2B pull-ups + 20 Double Unders

Rest 5 Min

AMRAP 10 Min

5 HSPU + KB SDLHP (1.5/1)

Strength: Deadlift 5×5, 2 min rest, all sets same weight then:

WOD: 6 Rounds for Time
Farmers Carry 2 Kettlebells 100m (1.5/1)

Run 400m

Happy Pioneer Day!  Eat some pancakes or push a handcart today!  Maybe the coaches choice workout will include a prowler push today as Utahns celebrate Brigham Young’s entry into the Salt Lake Valley in 1847.

Adrian will be doing “Murph” at the CrossFit Games.  Check it out on the live stream at

24/July/2015 Friday WOD

Coaches Choice

Thursday – courtesy of
5 rounds for time of:

20 wall-ball shots, 20-lb. ball

225-lb. deadlifts, 10 reps