WOD:
5 rounds
10 Push Press (105,70)
10 Box Jumps (24,20)
10 Walking OH Lunges (45,35 plate)

skills: work your weak skills & post

Frannie!

Annie:
50,40,30,20,10
double unders and situp
(Rx+add a weight vest 20,10)

then: (parts of Fran) 5 rounds of
5 thrusters (125,85)
5 pullups
(Rx+ add weighted vest 10,20)

WOD:
10 Wallball
5/2 Muscle ups
10 Box jumps
5 HSPU

Today is Ayla’s state gymastics meet in Eugene. Meet ends around 1pm so we should be able to do a wod at 4 if anyone is up for it. Please coordinate if you want to work out earlier….or go meet at the track and do some stairs or runs.

WOD 1:
Plate run through tree (45,25)
100 KB swings (53,35)
OH lunge to cone and back
75 plate squats
partner carry to cone and back
50 table rows
burpee broad jump to cone and back
25 plate handoffs
plate run through tree
**bonus tennis ball toss into garb can for 15 sec deduction bonus per ball (4 balls per team)

WOD 2:
Max ground to OH in 2 mins:
(W 53 or 73) DF girls used 73 (M 95 or 135) DF men used 95
weight x’s reps = total load

Competition is here tomorrow….REST UP! This is going to be FUN! We can carpool out to FVC CrossFit. We need to be there at 9am.

WE ARE OFFICIALLY NOW CrossFit DragonFire!!!!!! WOOOO HOOOO!

Strength:
Bench Press work rep sets to heavy

WOD:
4 rounds for time of:

5 KTE’s
10 Squat Cleans (140/100)
5 KB swings (1.5,1)
10 Burpees

Skill Set:

mu transitions for girls and muscle up prac. for guys (need to get them worked regs is coming up). VP & QB work kip swings on bar.

WOD:
21-15-9
OHS (95,65)
Burpees

Skill Sets:
post your skill set