Warm up: 1k row

WOD:

3 rounds

 11 OHS 95/65

11 Burpee Pullups

11 KB Swings 1.5/1 pood

Cool down: 33 birthday spankings for SB (Everyone gets a turn) Ouch!

If you were a dog, what kind of dog would you be? Post pic of the dog and let us be the judge.

Re-do Open WOD

or

WOD:
5 rounds
9 Chest to Bar
12 Hanging Power Cleans 135/95
21 Box Jumps

So even if you are not competing in the open you can do the open wod today. If you have already done it then please pick a wod that you missed this week (21,15,9 or tabatas or another wod you want to do). Good luck athletes- give it your all!

OPEN WOD: AMRAP 10
30 du’s
15 power snatches (or anyhow ground to overhead) (75,55)

If you are competing today or have done wod and are not doing it again please remember that you need to submit your score asap when you are done so that I can validate the wod and make it official. If you have not signed up and plan on submitting a time please sign up asap so that I do not miss anyone. Last chance to do this wod will be tomorrow so please let Hung know if you plan on doing it then.

Don’t forget to pick out your new Dragonfire swag this weekend…I am going to be putting all items up on our site via paypal soon so get your fav. style, color or size while I still have them. If you want a cinch pack embroidered with your name on it, I can get your name done for $5.00 in addition to the $8.00 cost of the bag, I will take them in next week so please let me know if anyone is interested.

You know what that means! Birthday spankings and a Birthday WOD on Saturday. Ouch on both. Happy birthday from your family at CFDF!

Rest day!

Prices:

Sweatshirts Blue and Gray: $30.00
White t-shirts: $10.00
Blue and Gray T-shirts: $15.00
Workout cinch packs: $8.00
Black Nike fit: $20.00

Work on a light lift and hammer down on the technique.

WOD: Tabatas
20 seconds of work 10 seconds of rest for 8 rounds.
Ring dips
Alt. Lunges
Burpees
Push press 75/55

If you are doing the Open WOD we will set aside time for you to be judged.

Games WOD: Complete as many rounds and reps as possible in 10 minutes of:
30 double unders
15 Power snatches (75/55)
If you are planning to do the open WOD please take the time to watch the instructional video on the games site.

Members do not have to do the open WOD today, you have until Sunday to complete the WOD and submit your score.

Please let Michele or I know when you plan on doing it, so we can make arrangements to have a judge ready.

Today’s WOD:
21-15-9
KTE
Sit ups
Slam balls

I had some time on my hands and found this on the games site. This is for those who are still on the line.

Should I still compete if I don’t think I have shot at qualifying for Regionals or the Games?
Yes!  You should compete whether or not you think you have a shot at making it to the Games. The Open is for all of the CrossFit community, not just the people who may make it to the Games. You get a chance to compete in the same workouts as CrossFitters all over the world, and track yourself in worldwide standings. If you want to see how your training is going and join a community wide event, it doesn’t get much better. The workouts are not going to feature outrageous programming, but rather be achievable for most reasonably fit individuals.

If you have not registered yet do so now.  Don’t let this great experience pass you by.  Come and have a  fun time competing with us.  It will make you look better naked.

CF Games workouts go up tomorrow….GO TEAM DRAGONFIRE!

Since it has been a couple of hard days of work todays wod is a lifing day with skill sets.  If you feel the need to do a wod then make up one you missed.  Lift is your choice of Deads, cleans, snatch, or Jerks….they do not have to be super heavy go for 3×3′s or 5×5′s.  Skill sets should be something that you need to improve on (girls should work on ring dips -if your name is Alanna, Michele or Erin you should work on mu’s).

Warm up: 15 minute of mobility

Part of the Awesome DF crew after they finished the 1st wod “Angie” in the new gym!

Skill: Snatch balance 3,3,3,3,3

WOD:

5 rounds

10  BW back squat

15 KB swings 1.5/1

20 DU’s

WOD:
Complete in this order
100 pull ups
100 Push ups
100 sit ups
100 air Squats

We have a new poster up in the new gym and the first WOD is Angie. There is only six spots for the top times. Are you gonna be the lucky six! Good luck this is gonna suck!