Wasatch CrossFit http://wasatchcrossfit.com Forging Elite Fitness - Layton, Utah Fri, 24 Jul 2015 05:15:33 +0000 en-US hourly 1 Murph for Adrian http://wasatchcrossfit.com/murph-for-adrian/ http://wasatchcrossfit.com/murph-for-adrian/#comments Fri, 24 Jul 2015 05:15:33 +0000 http://wasatchcrossfit.com/?p=39024 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 Games.CrossFit.com.

24/July/2015 Friday WOD

Coaches Choice

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Thursday http://wasatchcrossfit.com/thursday-5/ http://wasatchcrossfit.com/thursday-5/#comments Thu, 23 Jul 2015 06:19:58 +0000 http://wasatchcrossfit.com/?p=39022 Thursday – courtesy of CrossFit.com
5 rounds for time of:

20 wall-ball shots, 20-lb. ball

225-lb. deadlifts, 10 reps

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The Games Start for Adrian Today http://wasatchcrossfit.com/the-games-start-for-adrian-today/ http://wasatchcrossfit.com/the-games-start-for-adrian-today/#comments Wed, 22 Jul 2015 05:34:36 +0000 http://wasatchcrossfit.com/?p=39020   

The CrossFit games kick off for the individual athletes at Hermossa beach today and Adrian will be handling a paddleboard 2 miles along with 2000m of swimming. You can check out live coverage at games.CrossFit.com.

22/July/2015 Wed WOD “The Triathlon” – 

AMRAP 20 Min

Run 800m

Row 600m

40 Sit-ups 

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Nasty Girls http://wasatchcrossfit.com/nasty-girls/ http://wasatchcrossfit.com/nasty-girls/#comments Tue, 21 Jul 2015 04:13:33 +0000 http://wasatchcrossfit.com/?p=39015 21/Tues/2015 WOD – “Nasty Girls”

3 RFT

50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans

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Monday WOD http://wasatchcrossfit.com/monday-wod-4/ http://wasatchcrossfit.com/monday-wod-4/#comments Mon, 20 Jul 2015 05:15:16 +0000 http://wasatchcrossfit.com/?p=39013   
I’m working the Games, Adrian is competing, Jess J is volunteering, and several WCF athletes will be here as spectators.  Be sure to check out the live coverage at Games.CrossFit.com

20/July/2016 Monday WOD

Monday 

Overhead Squat 3, 3, 3, 3, 3 then:

21-15-9 OHS 135/93

50 DU’s after each set

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Friday WOD http://wasatchcrossfit.com/friday-wod-4/ http://wasatchcrossfit.com/friday-wod-4/#comments Fri, 17 Jul 2015 06:51:05 +0000 http://wasatchcrossfit.com/?p=39010 1 plate deficit deadlift 10 x 2 reps then coaches choice.  

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Thursday WOD http://wasatchcrossfit.com/thursday-wod-4/ http://wasatchcrossfit.com/thursday-wod-4/#comments Thu, 16 Jul 2015 05:09:24 +0000 http://wasatchcrossfit.com/?p=39008 16/July/2015

Thurs – 4 Rounds for Time

30 Front squat 75/53

30 box jumps

30 SDLHP 75/53

Rest 2:00

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Wednesday WOD http://wasatchcrossfit.com/wednesday-wod-5/ http://wasatchcrossfit.com/wednesday-wod-5/#comments Wed, 15 Jul 2015 04:48:50 +0000 http://wasatchcrossfit.com/?p=39006 15/July/2105 WOD

EMOM x 20 min

Clean* + Jerk + Pwr Clean

Gold: 225/173
Silver: 190/143
Bronze: 150/113

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Who’s your rabbit? http://wasatchcrossfit.com/whos-your-rabbit/ http://wasatchcrossfit.com/whos-your-rabbit/#comments Tue, 14 Jul 2015 03:44:24 +0000 http://wasatchcrossfit.com/?p=39004   
Healthy competition makes us all better.  Every day when I come in to hit the WOD I choose my rabbits – the athletes I want to chase that day.  It’s all in good fun but I’m definitely more fit thanks to the talented community around me.  This week you’re encouraged to pick someone to chase, or to finish within 2 minutes of, or lift 80% of what your rabbit lifted.  Regardless of the metric you choose you’ll be better when you strive.   

 
14/July2015 Tuesday WOD

12 Minutes to establish a max:

DL + PC + FS + PP + BS + JBTN then:

21-15-9-15-21

Kettlebell Swings 1.5/1

Goblet Lunges

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Thank you http://wasatchcrossfit.com/thank-you-9/ http://wasatchcrossfit.com/thank-you-9/#comments Mon, 13 Jul 2015 04:38:32 +0000 http://wasatchcrossfit.com/?p=39000   
Thank you for the touching gift with all of the great pictures we had from the Friday night Open event this year. And a huge thank you to Danny for hanging it up so professionally!

13/July/2015 WOD

Run 1 mile + 50 burpees/50 DU’s  

Run 800m + 40 burpees/40 DU’s 

Run 400m + 30 burpees/30 DU’s

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