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Sunday 6/16/13

Happy Fathers Day!


  •  Bench Press 2 x 10 @ 65%
    • 2 x 5 @ 75%
    • 2 x 2 @ 85%


  • 3 RFT
  • Run w/plate (45/35, 35/25) x 200m
  • OH Walking Lunge x from beginning of matts to rings
  • Single ring Ring Rows x 21
  • OH Walking Lunge x rings to edge of matts


  • Tire flips  3 x 10
  • Battling ropes 3 x 1 min.


1 comment (Add your own)

1. Nafyad wrote:
Wasatch CrossFit Beach Body challenge (revised)When: Monday April 4th to Friday May 27th (8weeks)Who: Any itetresned WCF athleteParticipation Guidelines:$20 enrollment fee (proceeds will go towards grand prize) must be paid in cash by April 4thParticipate in the “Beach Body WOD” on week one and week 8Commit to 8 weeks of strict eating (Paleo or Zone) with only one cheat meal per week. (This cheat meal can consist of whatever you like, but must last no longer than 45 min)Crossfit a minimum of 4 times a week & log workouts on Beyond the WhiteboardMeasurements will be taken Week 1 and on week 8How will it work?The rules are simple, the more disciplined you are, the more points you earn (up to 12 points per week). On Thursday May 26th all points will be added up for each participant, the top 12 participants (or more if there are multiple people tied for highest points) will have their names put into a hat and will be drawn out randomly for 1st through 3rd place prizes.Each Day that you successfully eat a strict diet you will receive 1 point (up to 7/week)Each day you workout and log your score on Beyond the Whiteboard you will receive 1 point (up to 4 exercise points /week.)Once a week you will complete the “Beach Body supplementary WOD” ( which will be posted next to the whiteboard & it can be completed anytime during the week after a workout) you will receive 1 extra credit pointWeekly points will be tracked by you on a challenge scoreboard at WCF (to keep you honest, and accountable).On the last day of the challenge each athletes points will be added together. The top scoring participants will have their name put into a drawing for 1st place cash prize and for the 2nd and 3rd place prizes. The winners will be announced on Friday May 27th. (just in time for Memorial Day festivities!)*All participants will do the “Beach Body WOD” on week one, and have measurements taken. These will be done in order to have a benchmark to track individuals improvement, at the end of the Challenge we will do the same WOD and retake measurements. While the measurements and WOD participation are required they are solely for the sake of athletes to gauge progress and will not be a part of the scoring process.

Thu, June 27, 2013 @ 7:51 PM

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