WOD at 10am- since we have just a couple of us we will decide wod when you get here

Lift: Bench: 5×65%, 5×75%, 5+x85%

WOD at 10am tomorrow. I may change what I had planned since we will have a small crew.

Lift: Squat: 5×65%, 5×75%, 5+x85%

4 rounds for time:

15 thrusters 95/65
30 sit ups
25 double unders

Lift: Press: 5×65%, 5×75%, 5+x85%

WOD: nasty girls
3 rounds for time:

50 Squats
7 Muscle Ups
10 Power Cleans 135# / 95#

1 Muscle Up sub is: 3 Ring Pull Ups + 3 Ring to Armpit Dips
or… you can scale and use bands or lower reps…just make it challenging.

Doing a “Shadow” wod couple months back.

Ayla & RG sporting great smiles! Thanks Ryan for taking care of my hubby in LA while he is getting his new bionic shoulder- glad you are a part of our family!

Lift: Deadlift: 5×65%, 5×75%, 5+x85%

10 rounds for time of:

15 deadlifts (135/95)
15 push press (65/45)

Asian tourists that recently visited CrossFit DragonFire! Wait does Alanna have a twin sister?

Ok we had some technically difficulties but are back up and running. Today was a makeup day-please post what you did.

Hung did his ‘O’ course in 2:57- (now the new record!) Guess all that extra running with the darned vest and key paid off! Great work Hung! Now tomorrow he is off to California for his shoulder surgery.

Lift: Bench 40%x5, 50%x5, 60%x5

Lift: Squat 40%x5, 50%x5, 60%x5

3rounds for time:

10 parallette push ups
250m row
20 OHS 95/65

Skill Set: do some partner shuttle runs using the new lines that RD and I marked out 2 weeks ago.