Wasatch CrossFit » WODs http://wasatchcrossfit.com Forging Elite Fitness - Layton, Utah Tue, 01 Sep 2015 02:28:08 +0000 en-US hourly 1 Goin’ Up on a Tuesday……well the ball is. http://wasatchcrossfit.com/goin-up-on-a-tuesday-well-the-ball-is/ http://wasatchcrossfit.com/goin-up-on-a-tuesday-well-the-ball-is/#comments Tue, 01 Sep 2015 00:30:55 +0000 http://wasatchcrossfit.com/?p=39112 Remember to drink your water! It is one of the most, if not the most important things you ought to be doing throughout the day! You should consume somewhere between 8-13 glasses of water per day. The more active you are, the more you need. The warmer the weather the more you need, the more you sweat….the more you need. It will not only keep you cool, and help your internal organs function better but you will notice a difference in the gym! Not all of you care about your health as much as I care about your health, but I know all of you want to crush the WOD better! More hydration will allow your body to control its tempurature better and help you avoid the “puky” feeling, leads to better sweat angles on the floor, less headaches, less grogginess at work (mid day lull), better mood,  aides in weight loss, and even can help prevent cancer! Yep, helps keep the body flushed and the colon working smoothly, less gunk, less risk. It will also help JOINT PAIN, it helps keep connective tissue soft and durable and could lead to increases in ROM and flexibility (cough, most of our athletes need this one!).


How to get more water?


Take a water bottle with you everywhere you go! I know most of you have a protein shaker, just use that! Saves you some money and also saves the planet from you wasting all that plastic from purchased water bottles that aren’t re used. Another way is to EAT MORE RAW FRUITS AND VEGGIES! In the uncooked state they continue to carry their natura water content which is realy high until we cook it out! Summer is almost over, go get the good stuff while it is in season, and remember even as the weather cools off, you still need that water bottle every day.

Bottoms UP!



Tuesday WOD
A: DB Or KB Lunge 3×30 (15 each leg)
B: Strict Pull Up 3x max reps (6 reps minimum or use band)
C: Half T2B (bottom to half way up) 3 x max (strict)

9 wall ball (20/14)
6 power Snatch (95/65)
12 rounds for time.

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Funday Monday! http://wasatchcrossfit.com/funday-monday/ http://wasatchcrossfit.com/funday-monday/#comments Mon, 31 Aug 2015 00:01:24 +0000 http://wasatchcrossfit.com/?p=39107 I know everyone is so happy that the weekend is finally over and we can get back to some quality working out! Just kidding, but seriously, let’s get it! Some more strength super sets and fun METCON’s. Remember go hard in the strength portion and leave it all on the floor during the conditioning, the magic of any good program is in the hardwork YOU put into it!


I want to congratulate everyone who took part in the Retro Games 6 this past weekend, I was not able to be present but it looked like a blast! A special shoutout is due to everyone who had a part in setting up, judging and also just showing up to route on their fellow Wasatch CrossFit friends. I hope everyone had a great time and enjoyed throwing down together. A special shout out to Damon for taking the time to throw this thing together with his crazy travel schedule and also through the transition of the gym!



A: Squat Clean 4-4-4-4-4 (can drop reps)
B: HSPU (Slow descend tempo) kip up OK. 6-6-6-6-6 *scale to box is best sub*

Burpee x 5
Hang Clean x 10 (135/95)
Double Under x 20
13 min. amrap


Pwr. Clean + Front Squat 4-4-4
HSPU 3xmax strict (box, or wall)

Burpee x 5
Hang Clean x 10
Single Under x 50

13 min amrap

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Aaaaand……..Yep it works! http://wasatchcrossfit.com/aaaaand-yep-it-works/ http://wasatchcrossfit.com/aaaaand-yep-it-works/#comments Fri, 28 Aug 2015 01:00:33 +0000 http://wasatchcrossfit.com/?p=39102 Apologies for the delay in the posts. Since given access to the blog I have countlessly put the wrong password in and blocked myself from getting back on. Problem solved. Ha. Apparently I am better at fitness then making posts to a blog, let’s hope that means that I can only get better as we go forward.

For those that have been consistent throughout the week, you are feeling the effects of the programing! Sore muscles is a good thing, make sure you are drinking plenty of water, getting as much sleep as you can squeeze into your schedule and also eating quality foods!

This weekend Damon is hosting his last local comp as an affiliate owner here at OUR gym!! The Retro Games start Friday afternoon and will run through Saturday afternoon. If you are not a competing athlete, come on out and cheer your loudest for your peers, or even offer your services as a volunteer. Those of you that have had the opportunity to be a part of our gym for a while, you know that the community is what makes this whole thing worth a darn! Come out, make new friends, cheer them on as they suffer to test their fitness!


Attention: Due to us hosting the retro games we will not have afternoon classes on FRIDAY and no classes at all on SATURDAY!! Please remind your peers.

Friday’s Training


A: Back Squat 4×10 (60% or above)

B: Weighted Pull Up 4×2 (Strict)


Coach’s Choice!!!




KB Swing Russian

Step Up (20′)

Sit Up

Push Up (HR)

:30 on/ :30 off

20 minutes.



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Tue Aug 25, 2015 http://wasatchcrossfit.com/tue-aug-25-2015/ http://wasatchcrossfit.com/tue-aug-25-2015/#comments Tue, 25 Aug 2015 13:11:54 +0000 http://wasatchcrossfit.com/?p=39099


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.

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Back To School http://wasatchcrossfit.com/back-to-school-2/ http://wasatchcrossfit.com/back-to-school-2/#comments Sun, 23 Aug 2015 22:53:44 +0000 http://wasatchcrossfit.com/?p=39093 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 promohttp://wasatchcrossfit.com/wasatch-crossfit-promotions/ (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!



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Thursday http://wasatchcrossfit.com/thursday-6/ http://wasatchcrossfit.com/thursday-6/#comments Thu, 20 Aug 2015 03:17:55 +0000 http://wasatchcrossfit.com/?p=39088 20/Aug/2015 Thursday WOD

50 power snatch for time 135/95lb

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Tuesday WOD http://wasatchcrossfit.com/tuesday-wod-6/ http://wasatchcrossfit.com/tuesday-wod-6/#comments Tue, 18 Aug 2015 04:44:28 +0000 http://wasatchcrossfit.com/?p=39086 Shoulder to over x 100 reps for timeEMOTM 6 dead lifts with bar


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Monday WOD http://wasatchcrossfit.com/monday-wod-8/ http://wasatchcrossfit.com/monday-wod-8/#comments Mon, 17 Aug 2015 02:47:20 +0000 http://wasatchcrossfit.com/?p=39084 IMG_1174

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

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Test http://wasatchcrossfit.com/test/ http://wasatchcrossfit.com/test/#comments Sat, 15 Aug 2015 22:59:22 +0000 http://wasatchcrossfit.com/?p=39081 Test test 


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Coach’s Choice http://wasatchcrossfit.com/coachs-choice/ http://wasatchcrossfit.com/coachs-choice/#comments Fri, 14 Aug 2015 04:37:34 +0000 http://wasatchcrossfit.com/?p=39078   
Can’t feel your legs?  Thank your coach tomorrow!

14/Aug/2015 Friday WOD

coaches choice

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