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Open Gym: 5:00-5:30
5:30 WOD:
AMRAP 20
5 Pwr cleans 145/100
10 T2B
15 wall balls 20 lbs @ 10′/14 lbs @ 9′
Let the good times roll! Bring on the pain train! Check yourself before you wreck yourself! Cruising for a bruising!
Here is a look at the old crew, the original 8. The original eight started out as a group of kids trying to make it to the games as a team in January. On April 10, 2010 we officially became Crossfit Dragonfire. (Keanu came up with our gym name.) This photo was taken over a year ago and look at where we are today. I still don’t know how we got all those WODs done in that garage. Thank you for making this a memorable experience.
The first 30 mins is open gym: work on a lift or skill. Coaches will use this time to train new members. The first WOD will start at 5:30 pm. After you are done with the WOD work on moblity or continue with skill or just play around. The second WOD rotation will start at 6:00 pm, then at 6:30 if needed we will run another wod. If you show up late for the 5:30 WOD please use that time to warm up or work on a skill. If you need to do the WOD before the 5:30 time, please make arrangements ahead of time. We are trying this new format out in attempt to make everything more efficient.
WOD
4 rounds
10 slam balls 30/25
20 walking lunges
30 DU’s
First 30 mins of class will be playing Hoover Ball! We will split the teams in half and play with a 10 lb med ball. It’s like volleyball but with tennis scoring.
WOD:
5 rounds
Bench press Max rep @ 60% of your 1 rep max.
then
1 round of Cindy
5 pullups
10 pushups
15 air squats
Score: total bench rep and time
Never give up!
WOD:
25 DUs
1 man maker
25 Pullups
1 man maker
25 Wallballs 20/14
1 man maker
25 box jumps 24/20
1 man maker
25 Thurster 55/35
1 man maker
25 situps or GHD
How far are you willing to go today? Are you willing to push through the suckness? Are you going to listen the the voice inside you telling you to stop? The only person stopping you is you! We can teach you all the skills needed, but can’t teach this!
We have seen a lot of PR’s this week. We have seen competitors pushed themselves to incredible lengths. We have seen max efforts, not only 15-20 Pr’s, but to do it 5 to 30 times over! To me this is the spirt of Crossfit. To be in that moment as an athlete and to be in that community experiencing that moment together is amazing. We are so very proud of every member of this gym. Thank you! (either that you guys have been sandbagging all your workouts) LOL
WOD:
In any order:
2K row
2 miles up hill on cycle
2 minutes of DU’s (count your reps)
Score: Time plus reps
Cool down:
Ice bath and calf rolling on the barbell. In any order.
Warm up: Burgener warm up 1 rope ascent
Elizabeth with power clean
21-15-9
Power Clean 135 lbs/95 lbs
Ring dips
Cold down:
GHD sit ups and back extentions 30 reps of each for 3 rounds NFT.
What is your definition of fitness?
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 reps Overhead squat, 120lbs/90 lbs
10 Muscle-ups
Please go to the link and watch the instructional video. If you have any questions, please get them answered before you do the WOD.
http://games.crossfit.com/features/videos/instructions-workout-114
Why is mobility so important? If you are a Crossfitter, this is why.
Back squat 5×5 , please watch video posted yesterday
Work some skill sets and do a short wod that will be posted on board……don’t you just love surprises.
QB got her first official pullup yesterday! WOOOO HOOOO! Congrats Chelsea for getting there, bring on the MAN HANDS!
You guessed it, Back Squats 5×5
Here is a video from Coach Mark Rippetoe on hip drive.
Congratulations to all competetors on last week’s WOD. It was a heavy workout, but it goes to show you that anyone can grab the top leader board. Top three girls were AD, VP, and QB. Top mens are RG, TS, and RD. Great job! Who will hold next week top spots? Good luck and stay healthy!
