Join one of our 4 intramural teams and get ready to come throw down with us on Friday!  You can do the Open workout any time but we’ll be making it extra fun at 10am and 5pm.  Come joing us!

26/Feb/2015 Thursday WOD

Front Squat 2-2-2-2-2-2-2
@60% 1RM, these are tempo; 3 count down, 2 count pause, FAST AS POSSIBLE up.
**If you notice athletes moving slowly make them take down the load.
Between each set complete 2 high box jumps then 1:00 rest

Then:  3 rounds for time.
Run 400 meters
Row 20 cals
Run 200 meters
Row 10 cals

Open Prep:  “Practice”
5 min. muscle up practice. (Rings)
Strict HSPU x 10 total reps
Kipping HSPU x 15 total reps
Kipping Pull Up x 20 reps
Butter fly pull up practice (or 10-20 reps)


For the Open intramurals this year we have 4 teams.  The Open will have a scaled division so regardless of your ability level you’ll be able to participate.  Get signed up!  The most fun 5 weeks of the year start Thursday evening….

25/Feb/2015 Wednesday WOD

Build to 90% Dead Lift for 3×1
Not meant to PR, but if it feels good then go for it.

Then: 4 Rounds for Time
Snatch x 7 (155/105lb.)
Bar muscle up x 5 (3 C2B pull ups per rep as scale. 15)

Open Prep:
Bike 30 cals
Row 30 cals
Bike 20 cals
Row 20 cals
Bike 10 cals
Row 10 cals
For time.

Wednesday CrossFit Unloaded

3 Rounds for time

20 Deadlifts

20 Jump Squats

10 Pullups

10 Lunge Jumps

Cashout (not for time, after WOD):  50 wallball situps


This is about half of the people at WCF who will be doing the Open this year.  You’re the other half, get signed up!  The Open is a chance to have fun competing against literally hundreds of thousands of CrossFitters around the globe.  We’re going an in-house team intramural this year and fun Friday events.  Plus you’ll be doing the workouts on Friday anyway so what do you have to lose?  It’s only $20, go to to get signed up.

24/Feb/2015 Tuesday WOD

30 burpee’s (to a plate, full extension on plate)
Run 100 m. (Down and Back in gym, full length.)
20 KB Swings (72/53) *Russian
Run 200 m. (Down and back x2)
10 Triple unders/ 4x double unders (40)/ 8 x singles (80)

Rest 2 min.
2 rounds for time.


We need judges!  If you’re doing the Open, and with the scaled division everyone should do the Open, you need a certified judge.  Every person I’ve talked to has wanted to throw their computer out the window at least once when they do the judges course so know what to expect going in…it’s tough!  You also need to register for the Open at  We’re going to have a blast this year with our intramural teams so get your butt registered asap!

Judges course link:

Today is the draft!  Every athlete who is registered for the Open will be drafted onto a team.  After that Team Captains will be recruiting athletes but we’ll strive to keep the teams as even as possible.

23/Feb/2015 Monday WOD

Build to 75% Clean and Jerk max.
EMOTM x 8 min:  3 clean and jerks.

Then:  5 rounds for time.
2 rounds of cindy
5 pull ups/ 10 push ups/ 15 air squats
5x clean and jerk @165/115lb

Open Prep: Row 200 meteres all out.
Rest as needed. 4 rounds

CrossFit Unloaded Monday WOD

Power Snatch + 3 OHS – 10 Minutes practice then:

15 Minutes AMRAP

10 DB C&J

10 Pushups with feet elevated

10 Ring Rows or Pullups

Rest 1:00


100% of the athletes in this picture are doing the Open.  You should too!

19/Feb/2015 Thursday WOD

Strength:  Build to heaviest behind the neck split jerk possible.

Conditioning:  For Time
30 Strict HSPU
30 C2B Pull up
30 HR Push Up
30 Pull up
30 Push Up
30 Cal Row 

Open Prep:
Barbell club or Build to heaviest Clean and Jerk possible, then @ 75% 3×2…..Front Squat @65% 1 x max reps

The CrossFit Open is a worldwide CrossFit competition. We do it every year. It’s fun. Last year, over 70 gyms created an Intramural competition thanks to Chris Cooper at Catalyst athletics. This year, that number will top 500.

Last year, over 80 WCF family members tried their hand at CrossFit “competition.” This year, there’s a new SCALED division, so we expect even more.

Our goals at WCF: to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring.

Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

In 2015, we’ll still have our competitive team, the Wasatch CrossFit Blue. We’ll still try to qualify for Regionals and we’ll have 2 Games athletes going for the gold again. But through the Open, we’re going to have four intramural teams competing. And you’re going to be on one of them.

The Four Intramural teams don’t have names yet. But their Captains will be choosing team names.  Your four captains are Damon, Jackie B, Danny E, and John & Kathy Stout.  Damon’s team will be named “First in our Weight Class” and he welcomes lovers of ice cream, mid-WOD dancing, and reggae music.  The ability to create outfits out of duct tape is also a huge plus for Team 1WC.  Photobombing skills are also in high demand.

Yep, we chose the FUN bunch to Captain, not always our traditional top scorers. We want you to sign up this year; are you really going to say no to BOO? I don’t think so.


Registration for the Open can be done at, and choose Wasatch CrossFit as your Affiliate.


Coaches and past competitors members will be ‘drafted’ onto an Intramural team. They won’t lose their spot on our Regional team, and their points will still count toward our Affiliate score worldwide, but we want to ensure even distribution of our most competitive athletes.

Following that draft, every other athlete registered for the Open will be drawn from a hat. Team Captains will rotate draws, and then notify the athletes of their team. The ‘Draft Party’ will take place on Monday and late signups will be added to teams to keep team numbers even.

That’s where you come in. You’ll be courted by one of our Team Captains to join their team – probably more than one. Pick the funnest team!  Open Workouts will be done at 10am and 5pm on Fridays!


+1 Point – Attendance: every member of a team that completes an Open workout at CF each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors!

+1 Point – Top 3: every male AND female member who places among the Top 3 at WCF for each workout (Rx only) gets an extra point for their team.

+5 Points (team) – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points.  Custom homemade uniforms are plus.

+5 Points (bonus) – Biggest Breakthrough award.  First Muscleup?  First pullup?  We want to celebrate it!

+ 5 Points – (team) Best homemade shirt each week


In 2015, athletes competing in the Open will have only four days to complete each workout. We’ll be doing them on Friday at 10am and 5pm.  You can complete them other times as long as you have a registered judge for your score.  The Open will have five workouts.

As usual, you can be tested at any CrossFit Group time on predetermined ‘test days.’


Nelson’s photobomb game is on fleek


We’ll have some random draws each week for prizes, including gear, supplements, and training packages. The top team will also earn a GRAND prize team BBQ. Details released soon!

 Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff. 

Register online at the CrossFit Games site, and let’s start this party!


Conditioning:  4 rounds for time
Run 400 m.
Dead lift x 12 (275/185)
Rest 2 min

Wednesday CrossFit Unloaded WOD

Strict Press 5, 5, 5 & Push Press 5, 5, 5

Practice pullups – strict & kipping

WOD:  21, 15, 9, 15, 21

Wallball 20/14

200m Run


Sara- Not a CrossFit Snob!

Here’s a great post from another old school CrossFitter:

I don’t know how it happened to me. I always considered myself a pretty versatile guy in all my tastes. I like all kinds of music. I love so many different types of foods (ok, I am a little snobby about my beer). I can go to a movie and watch a drama, an action adventure film, a comedy, even a chick flick. When it comes to training, I was totally into Krav Maga, Muay Thai, boxing, grappling, and ring fighting of any type. From the time I was 18 until the time I was 40 years old, I spent five days a week in a commercial gym lifting weights, and trying different weightlifting programs to get bigger. Over the course of those 22 years in the gym, I never thought there was anything wrong with a treadmill, an elliptical trainer, or reading a magazine on the recumbent cycle. 

Then it happened. In 2006, I came across CrossFit. It was totally by chance. I was rolling around with One World’s BJJ instructor, Mike Prudencio. You’ve probably all seen Mike around the gym. He’s not a big guy, but don’t be fooled! Mike is strong as fuck (not to mention that he is one badass BJJ playa). So I happened to ask him what he did for his strength and conditioning.

  • Mike: “I do CrossFit.”
  • Freddy: “What the hell is CrossFit?”
  • Mike: “Ummm…. Go check out the website (”

It was quite a turning point in my life. I spent a bunch of time on the CrossFit website, and on March 28, 2006, I bought a cheap ass weight set from Sears (a few of those rubber rimmed plates are still at the gym) and built the first pull-up structure at One World. I did my first CrossFit workout that night. After that, I became a full fledged CrossFit zealot. I attended several Crossfit trainer certifications, and I eventually became a member of the CrossFit HQ Trainer Certification Staff. I was head over heels about CrossFit.

There is nothing wrong with digging what you do. The problem was that for the first three years of CrossFitting, I was a CrossFit snob. You can go back in the archives and read my old posts….definitely a snob. Suddenly, those 22 years I spent in the gym prior to Crossfit became a joke. Bicep curls???? Tricep extensions???? Bench press???? Movements I loved to do were “dumb.” Everyone that went to a commercial gym was stupid. I began to think that everyone who did any kind of training needed to do CrossFit, and if you weren’t a CrossFitter, I needed to convert you. I believed that all athletes in all sports should be doing CrossFit as their strength and conditioning program. If you were just a regular person who liked to do step aerobics, go jogging, or just walk around a commercial gym working on machines, you were an idiot. I honestly thought EVERYONE SHOULD BE DOING CROSSFIT! Wow! What had happened to me??

After about three years of CrossFitting I began to appreciate exercising for what it is: something that should make you happy. Maybe it was CrossFit burnout that made me realize this, or maybe it was the fact that I started to hang out with people that knew a lot more about strength and conditioning than I did. I don’t know. I do know that making fun of people for doing something that makes them happy is being a snob. CrossFit isn’t for everyone, and for many people, it is definitely something they shouldn’t be doing. There is nothing wrong with that.

It seems funny to me that “World Class Fitness in 100 Words” talks about trying new sports, but so many CrossFitters have no problem doggin’ people that don’t CrossFit. CrossFit is a strength and conditioning program. You have to open up your eyes and put down the Koolaid to learn more about strength and conditioning. Maybe, something else you learn will supplement your CrossFitting, or maybe something you discover and chose to do instead of CrossFit will be supplemented by CrossFit training. Maybe you won’t even want to do CrossFit anymore. Either way, for you it’s a win-win situation.

We should all be happy that people are exercising and enjoying it. If we make fun of them for it, it’s wrong. Want to tell people what CrossFit is? Go for it! Just remember, you don’t need to convert everyone, and everyone who is not CrossFitting is not bad. CrossFit is not religion. Don’t be hater. Don’t be a snob. Enjoy!

BTW- This post does not mean that is not HILARIOUS!!!!

17/Feb/2015 Tuesday WOD

Skill Work:  Muscle Up skill work 10 min.
Strength:  Ring dip 3 x max effort
*20 Hollow Rocks between each set, rest as needed.*
*total number of dips done is score.

Conditioning:  7 min. amrap
Double Under x 150
Wall Ball x 100 (20/14)
C2B Pull Up x 50

Open Prep:  For time
Row 800 + T2B x 30
Row 600 + T2B x 20
Row 400 + T2B x 10


Open Intramurals details coming tomorrow!

16/Feb/2015 Monday WOD

Weighted Pull Up (kipping allowed)

Conditioning:  3 rounds for time.
Thruster/ Burpee
15 thrusters
12 Burpee’s

***Reported fastest time at this workout ever is 2:30, with full extension each burpee.

Open Prep:
Run to end of road and back @75% effort. (Up the hill, past the park to literally where the road ends, touch barricade and return)

Monday CrossFit Unloaded

Deadlift + Hang Power Clean + FS:  Practice for 10 minutes, do 3-5 chinups after each weight jump

WOD:  1 Round of Cindy + 1 Round of Helen AMRAP + 1 Minute Rest x 20 minutes

Gold:  Rx  Silver:  Rx pullups for Cindy, Ring Rows for Helen  Bronze:  Scale as needed


So this is what happens when the gym camera gets left out.

13/Feb/2015 Friday WOD

Strength:  Build to heaviest Squat Clean Thruster possible in 12 min.

50 air squats
50 box jumps (Rx must step down each jump, alternate legs, no rebounding)
50 HR Push Ups
40 air squats
40 box jumps (Rx must step down each jump, alternate legs, no rebounding)
40 HR push ups
30 air squats
30 box jumps (Rx must step down each jump, alternate legs, no rebounding)
30 HR push ups

Friday CrossFit Unloaded

Strength:  Deadlift x 2, Box Jump x 2.  10 Minutes of practice.

WOD: 2 Rounds for Time
30 Walking Lunge Steps
20 Med-ball Cleans
10 Ring Rows
5 Scaled HSPU


12/Feb/2015 Thursday WOD

Strength:  Push Jerk 5-5-5-5 (building to 5rm)
*Between each set complete a max set of strict Chin ups
MetCon: 4 Rounds for Time
Run 200 m.
Double under x 40
HS Walk x 20 yards/ Wall Climb x 6
Open Prep:
Barbell club or Power Snatch TnG 3-3-3, Squat Snatch TnG 3-3-3, Split Snatch 1-1-1.  Between sets practice double unders and C2B pullups.