Owner’s Corner:  The Open is upon us!  I’m proud that we have over 60 athletes registered at WCFHQ and am hopeful that we’ll see multiple individual athletes competing at Regionals as well as qualifying a team.  HOWEVER – if you don’t submit your score you’re not in the Open.  Go to, log in, and submit your score.  If you haven’t joined our team “Wasatch CrossFit Blue” do it before 5pm Monday.  If you fail to submit your score and join our team by 5pm today (Monday) then you’re out of the Open and there’s no recourse or appeal.  DO IT!

The Open is amazing but so is our community!  On Saturday nearly 80 people showed up to WCF North to support the fundraiser for Violet – Rich’s V infant daughter.  Thank you to to each and every one of you who came out and showed what community is all about.

3/March/2013 Monday WOD

Warmup: 20 Turkish Getups

Strength:  5 x 5 Back Squats AHAP.  Suggested rest 1:30 between sets


WOD:  “150 Reps of Joy”

50 Chest to Bar Pullups

40 Bar Facing Burpees

30 Hang Clean & Jerk (135/93)

20 Box Jump Overs (24/20)

10 HSPU’s


Sport:  Build to heaviest power snatch then 7 Min AMRAP

30 Double Unders

15 Toes to Bars