Friday 140718

Ruckus Baseball Champs Fundraiser Car Wash – Saturday at LCF at 10am.  Ruckus Baseball team will be doing a car  wash at LCF on Saturday after 10a, come on down and get your car washed or give a donation. To make an online donation go to 

Retro Games 2014 – Wasatch Crossfit will be hosting the 5th annual Retro Games and this year is going be a mashup of some of our favorite Games events of all times. Early bird registration will open July 4th. This will be a Friday/Saturday event on Sept 26 and 27th. This year with the outdoor events we want to have some cooler weather. Registration consists of Elite (must be able to RX at Regional levels), Team (1 man/1 woman), Team Masters (40+), Team Open (2 athletes same gender). To get registered go to

Sunday Open Gym 12-2p starts this Sunday with Coach Scott T. 

Youth Strength & Conditioning T-Shirts are now in. If you pre-ordered one, they will be in the office with your name on it. 

Dynamic Warm-Up-Mobility

Prepare for…

Strength -Skill: 3×1 Big Clean Complex 75-85-90%
Hi Hang Clean
Hang Clean
Clean + Push Press
Hi Hang Clean
Hang Clean
Clean + Push Jerk
Hi Hang Clean
Hang Clean
Clean + Split Jerk 

WOD: “Helen”
3 Rounds for time of:
400M Run
21 KB Swings US CF Style 24/16 16/12 12/8kg
12 Pull Ups

*Cash Out- 3×5 Pistols or Progression + HSPU or Progression

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7-10 min then:

6×3 Bench Press  with 1sec pause when bar reaches chest
3 Rounds of:
10 Back squats 155/115
10 Jumping jack squats 45/35
*You can not come up out of a squat then rest then jump.*It has to be the squat straight to the jumping jack then you can rest before next squat.

*Row for 4 minutes at 65-75% – 10 Minutes of Mobility

Dead Lifts

“Death by Pull ups”
With a continuously running clock perform

1 pull up in the first min
2 pull ups in the second min
3 pull ups in the third min
Continue until you cannot complete the required reps in the time allowed

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3-5 hours later or before

Row (FRI): Repeat 750m, recover 3:1 until form/pace deteriorates

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