John Heywood rocking out his first event. He has made some incredible changes since starting CrossFit!

STRENGTH – OVERHEAD SQUAT 10 min Work Up to a Heavy single from the Rack

CONDITIONING (4x) 400m run 25 Sit-ups 12 Pull-ups

ENDURANCE WOD’s CROSSFIT On Day: 200m – 400m – 800m – 400m – 200m Rest 1:1 CROSSFIT Off Day: 60 min tempo run @ 85% of your 5k pace

“We do constantly varied, FUNCTIONAL movement (multi joint), at HIGH INTENSITY. People that practice this the best, have ridiculous results. When introducing the body to the consistent stressors and stimulus CrossFit offers, we are turning people into machines. Literally. We produce such lactate and train at such a threshold that we produce growth hormone during training sessions alone, even when they don’t involve a barbell (as long as your going hard.)”Adiran Conway, 2 times Games Team Champion and Head Coach at Wasatch CrossFit

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A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a


A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg


A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40