Warm-up: jog 1 lap, shoulder rotations & wrist stretch, 10 pushups
then rotate men and ladies on following:
Strength 3×3 Bench Gymnastics stict pullup, ctb pull up, reg pullup (men 3,5,10 women 1,3,5) and swimming for 30 seconds to open back and activate abs
WOD for time 4 rounds:
40 situps with abmat
30 box jumps (24″,20″)
5 thrusters (135,95)

rx+ wod challenge- complete 7 thrusters per round without setting bar down-OUCH!

Cool down: jog 1 lap, stretch hams, calves, shoulder, wrists, & hip flexors!

Strengh:
O/H squat 50% of your max 3×3. Before each squat hold OH position for 15seconds on last rep hold at bottom for 15secs.
Cardio:
4 rounds for time:
7 deads (1.5, 1.25 of your body weight)
50 double unders

B option is to do body weight deads and 150 jump ropes each round

5 rounds of 3 mins each with 3 mins rest between each round for Reps of:
3 power clean (135,95)
6 pushups
9 air squats

Wow we had some famous crossfitters visit our site yesterday- thanks Mikko, Spealler, & OPT for the support! Below are last weeks WODS.

1/16/10 WOD was 5 kb swing 10 burpees for 5 rounds (2, 1.5 pood)
ALL done RX- RD 4:02, H 4:17, M4:49, Alanimal (didn’t time it today)

1/14/09 WOD 3×3 Deads then rep out: RD345,355,365, 18@245 Alanimal 175,195,180 40@135 M 175,195,200 23@135

1/9/10 WOD was 20 of following:cleans(115/95),burps, KB (2,1.5pood),ring dips (girls 10+10pushup’s),pullups, situps, squat with plate (45/35-girls OH), box jumps.
All done RX-RD8:19, ADK 7:44, H 8:48, M13:25, Alanimal 11:50

1/8/09 WOD was 14Airsquat,7clap pushups, 14 OH lunges (45,25),7tricep pushups, 14 snatches (95men 35plate girls)
All done RX- RD 8:35, M9:24, Alanimal 8:54

Filthy Fifty is coming to DragonFire this Weekend!
GO TEAM DRAGONFIRE, who is competing in May at the Regionals- WORK HARD!

Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders