**Don’t forget tomorrow is your last chance to come WOD with Terry before he leaves us to join his awesome wife in Washington.**


Derrick we love you and we feel so lucky to have you as part of our CF22 family. Hope your birthday rocks as hard as you do!


400 Meter Run or 500 Meter Row
3 Rounds:
5 Pull-ups
10 Push-ups
15 Squats
Deadlift Prep




“Derrick’s B-day Party”

2 rounds:
3 Minute max rep Back Squat
rest 1 minute
3 Minute Row for Calories
rest 1 minute
3 Minute max rep Pull-ups
rest 1 minute
(courtesy of Derrick Faust)

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

4 responses »

  1. Joni says:

    Happy Bday DWheezy!! wish you could have wodded with us so i could have kicked you in the…..kneecap..this was tough
    HAPPY THAT I PR’D MY 3RPM DL. last time I recorded 3rpm was 08/22 235#
    today 3RPM 245# yipppeee me so happy!!!
    wod was like this-
    Round 1 Row-37 Cal Ring rows 50 Back sq 95# 37 total 124
    Round 2 Row-37 Cal-ring rows 62 back sq 95# 36 total 132
    Sorry Liz that I seemed lost when I couldn’t figure out by myself what to sub for pullups. I jumped up on that bar and my arm was not havin it.

  2. Becca says:

    Happy Birthday! Love the picture of the birthday boy!

  3. JO says:

    Happy Birthday
    Loved Mobility last night:)

  4. Steph J says:

    I’m sick today and so bummed not to be able to do derrick’s birthday wod! Happy birthday anyway, you’re great!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s