Archive for June, 2012

Sat. Wod with RD

Saturday, June 30th, 2012

Rd’s choice

AM WOD with the WODfather

Friday, June 29th, 2012

A couple of upcoming events.

Our very own CL will be attending his CF level one cert this weekend at Crossfit Xfactor. Good luck little buddy!

and

remember Monday we will be playing beach volleyball (Yes, I did say BEACH Volleyball..there will be sand!), so if everyone can meet at the gym early and warm up. We will be leaving the gym at 5 pm. The volleyball place is on SE 175th and Stark.

Row/ Lift day

Thursday, June 28th, 2012

3 sets:
400 M row sprint
1 min rest

Then pick a lift and work it in a 5×5 or 3×3

Hung and I need to be out of here tonight by 6:30pm just for a heads up.

Team Amrap 8

Wednesday, June 27th, 2012

Let’s Get this TEAM DRAGONFIRE!

Open gym 5 to 6 pm

Monday, June 25th, 2012

Open gym with RD

Upcoming events:

We need to get a list of who is interested in going to Lake Shasta and the Oregon Games down in Bend. I will put up a list of both events in the gym. Please sign up as soon as you can so we can plan ahead. QB is looking into a place in Bend.

Shasta dates are: Aug 10 through the following week

Oregon Games are: Aug 24, 25, 26

and here is a pic of Big Steve on the first WOD at the new gym. Do you notices any changes to this guy?

Steve has lost a lot of weight (about 20 lbs) and has made great gains with his mobility. Way to commit to the greatest sport in the world.

ohs,su’s & pu’s

Monday, June 25th, 2012

12,10,8,6,4,2

OHS (95,65)you can take from rack today (-: cause I am feeling nice!
Su’s
pullups

CG’s choice

Sunday, June 24th, 2012

Wodin’ with CG today- have fun!

Rd’s choice

Saturday, June 23rd, 2012

Wodin’ with rd today- enjoy!

7th Heaven- repeat wod from 2/2010

Thursday, June 21st, 2012

Warm up:
Jog lap, 7 GHD situps, 7 back extensions on GHD, 70 double unders

WOD: 7 Rounds

7 Kettlebell swings (1.5 pood/1pood)
7 Burpees
7 Knees to Elbows
7 Box Jumps (24,20)

Old times: AD:11:41rx1.5p, M:13:24rx1.5p, RD:11:33 rx, QB:16:43 kneeups and step ups

This one is from Crossfit Firebase

Tuesday, June 19th, 2012

WOD
15 Ground to Overhead
800m Run
10 Ground to Overhead
400m Run
5 Ground to Overhead
200m Run

For Time.

RX: 135#M/95#F
RX+: 185#M/135#F