Enjoy it, it won’t last! wahaaaahaaahaaa……got a mean one coming tomorrow!

Strength:
Press x 100 (65,45), reverse hypers

WOD:
“Mr. Joshua”
5 rounds
Run 400 meters
15 Deadlift (250,155)
30 Sit-ups (abmat with soles of feet together)

Skill Set:
hollow to supermans-40 total

Going to HEL at 2pm to do wod with Hel games crew. I will be here at house with JB at 9:30 am if anyone cannot make that time and wants to do an early wod.

I have signed us up for next weekends challenge at CrossFit Fort Vancouver. We are suppose to be there at 9am and Wod starts at 10am. Bring cash with you, it is 20 per person and the money is being donated directly to local charity. Teams are as follows:
QB & VP, M&A, RD&ADK, H&RG-

GO DRAGONFIRE! Let’s represent well and have a BLAST!

WOD is at 10am.

NO Ladies….we are not putting on makeup…p.s that goes for you boys too! LOL!

Make a wod up if you want….or…do leg day with Michele courtesy of RG.

What a great week! So here is a recap…..everyone ran a 5k and decided it was not as bad as they thought it would be. Val made it through 50 wipers on the “300″ wod when she thought she could do no more after the 1st 10! Alanna and Hung got some big pr’s on clean and jerk day. Ryan smoked the “O” course and stairs we did on Satuday. QB did 2 days of double wods and pr’d on lifts.

NICE JOB FIREBREATHERS!!!!!!

figured this shirt summed up our week- SICK ADDICTION!

Stength:
front squats

WOD:
“300″- yep the workout that got those men ripped for the movie 300!

25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps, (24,20)
50 Floor Wipers (135,95)
50 Kettlebell Clean & Press (35/25 with one hand-can switch)
25 Pull Ups

Chelsea has been THROWING DOWN this month! This weekend alone she did 4 wods and a pr lift-WOW! Way to go QB!

10 GHD situps & back extensions, 10 around the worlds, 10 KTE’s, 10 pushups, 10 pullups & 10 passthrus and stretching.

Strength:
Clean and Jerk- work up to max range

Run 5k

Stretch!

Another black belt member was added to the Nguyen family this last weekend- Way to go Keanu!

This one is well earned! What a crazy wod week! If this is not your day off then post what you did.

Saw some CLUMSY Bears at the track on Saturday-LOL!

WOD: TABATAS
20sec of work 10 sec of rest 8 rounds for each skill:
count all reps per round…lowest rep round is your score

Squats
Pushups
situps
burpees

Skill: choose a weak today skill and work some reps

AYLA and her guns ……….

We are going to HEL today (hahaha, love saying that) at 2 pm to workout with Jerome, Andrea & Jen. Call or text me if you have questions.

Lift: OH Squat up to max range

WOD #1
Row 1K
50′ OH dumbell Lunge (35,25) one in each hand
25 men/15women HSPU
25 KB Swings (2, 1.5 pood)
100 double unders
25 push press (115,85)
50 Wall Balls (20,14)
50′ OH dumbell Lunge (35,25) one in each hand
1 K row

WOD#2
AMRAP 10
10 ring dips
10 CTB pullup
10 Box Jump (24″)