Skill: Find you max deadlift in ten minutes 3-3-3-3-3 (For this move if you round your back on the max rep it will not count. Work on hold your form and make it a legit.)

WOD…let’s do some skill set oly training & mix in some met-con… with this workout your goal is to focus on FORM & Range of Motion with Every Rep. Make believe a judge is watching every rep you do & then tie in the speed & perform full reps of each movement 7x, trying not to drop the bar til the round is over, then rest 1 minute, Repeat for Rounds 2-7.
Get It..!

7 Rounds
7x Snatch Balance
7x Hang Power Snatch
7x Hang Squat Snatch

wt: 75/55 lbs

Score = Total Time Including Rest

** Every time the bar touches the floor, you must STOP..DROP & do a BURPEE, jump lateral over your barbell, BURPEE & jump laterally back.. you may now re-grip the bar and continue.

Note: For members wanting extra time learing the lifts please show up early before the WOD. The Box will be open at 4:30 pm.

This is the true meaning of getting posterized. Sara does this look familiar? If you get posterized at CFDF, you will do 10 burpees on the spot! The reason for this is to work on your awareness and agility. If you get posterized this means you were to busy talking in the box and got caught flat-footed. UMMM Sara? The 20% rule is always in effect. I do this cause I care for each and everyone of you. What kind of coach would I be if I let this happen to you on the streets? So train hard and always be on you toes!!!!!!

WOD:
1000 meter row
then
6 rounds
12 wallballs (20-16)
12 burpee jumping over your barbell
12 SDHP (95-65)

Please take some time during your rest day to do some mobility. Take a look at this crossfitter, she was on her 3 mile walk and decided to do some mobilty. Jealous? How many of us can actually do this?

It is amazing how much you can accomplish when it doesn’t matter who gets the credit.

Skill: 2 minute handstand hold

WOD: Partner Chipper (Partners must do a lease 15 rep of each movement. Except situps which needs to be done equally)
50 Ground to ovehead (135/95)
50 Burpee pullups on rings
50 KB (2 pood,1.5)
50 DU
50 Slam Balls (30-25)
50 Situps with slam balls (Partners will sit facing each other with their feet touching and then passing the slam ball back and forth)

21-15-9
Over head Squats (95-65)
Pull ups

Rest 5 mins

Tabatas
Push ups
Double unders

Kale Chippies (yes, you have to say it in your squeaky, high-pitched GIR voice)
Basically, I tried this recipe I found at Girl Gone Primal and just converted the oven temperature to Fahrenheit and added my go-to spice: garlic powder! Never underestimate the power of garlic to take something good to the next level of deliciousness!

Cooking Time: Start to finish, less than a half an hour!

ingredients:
1 bunch of kale per diner (I used dinosaur kale because it has such great texture–like dinosaur skin!)
olive oil
salt
black pepper
garlic powder
any other spices your heart desires

Preheat your oven to 355. Meanwhile, wash the crap out of your kale (unfortunately, farmers market kale is often teaming with life, so wash thoroughly!). Tear the kale leaves off the thick part of the stalk in big chunks. There is some shrinkage in the oven, so don’t make them too small or they’ll shrivel up and burn. Discard the thick stalks (I have to find a recipe using them, I feel bad throwing them away!). Dry your kale in a salad spinner or with paper towels. Dinosaur kale is pretty awesome in that it repels water, so there isn’t much water to wick away after washing. Now, put your kale on a sheet pan or pans (preferably lined with Silpat, parchment, or foil) so that they aren’t overly crowded (ideally one layer). I was living on the edge and neglected to line my sheet pan or use two pans for two bunches of kale–such a rebel!–but since the other recipes mention these preventative measures, I should too even though mine was successful and without excessive cleanup. Next, drizzle on the olive oil (don’t glug, but try to get enough on there to coat once you toss it–remember fat is GOOD) and then sprinkle on the salt, pepper, garlic powder, and any other spices you desire. Toss the leaves around with your hands to coat everybody equally. Now, whack ‘er in the oven for 10 minutes and check. Remove to a plate any browned ones or firm ones that are chips. Yes, they are actually chips! Leave in any floppy, moist ones for another 5 minutes in the oven. Repeat until all of your kale has magically transformed into CHIPS!

amrap 12 mins

5 burpess
7 deads (185,135)
12 wall balls (20,14-16)

Wod tommorow @10am with Michele & Hung or 11am with RD&AD. Ayla made main site representing CF Dragonfire on 1/6/11 you will have to check out the picture…..I think that our Alanimal must have sent it in How is challenge coming along? Share!

The Paleo BBQ has been pushed back to next week. Sorry for the short notice.

Back Squats: 1x1x1x1x1

4 Rounds of:
10 Hang Power Snatch (95#M/65#W)
15 Toes-to-Bar or rings (bar is harder for those who want the challenge)
15 box jumps
then to finish up
25 Thrusters (95#M/65#W)

Skill:
Max pull ups or AMRAP 3

WOD:

10-8-6-4-2

Squat Clean (155/105)

30 Double Unders between rep schemes

-There is a 10 min time cap on this workout so scale appropriately

Check out the new level one Crossfit coach! The guy on the bottom left looks very familiar. As a swimmer he is naturally drawn to the Coast Guard. Your family at Crossfit Dragonfire are very proud of you.