FS & Du’s
Saturday, February 18th, 2012From Hung……There was a typo at the end of this video…it was suppose to say Love Hung. Who’s this Dave guy anyways? I bet I can out lift him any day. (Well maybe not!) From a sectionals qualifier WOD: (155/95) 10 FS 20 du’s 8 FS 30 du’s 6 FS 40 du’s 4 FS 50 [...]
Mainsite 120201
Thursday, February 16th, 201230 hspu 40 pullups 50 kb swings (1.5,1) 60 situps 70 burpees opps….I don’t know how this wod popped up….have fun with those burpees!
Happy Valentine’s Day!
Tuesday, February 14th, 2012Hope everyone has a wonderful day! Rest up as the open hits us in 8 days!
From CF Firebase
Thursday, February 9th, 2012Here is an interesting one from our friends at CF Firebase in Orlando WOD Every 2:00 for 30:00 complete: 1 Squat Clean (heavy single weight or 83% of 1RM) 3 jumping lunges 5 Pushups 7 Wall Balls Note from Coach Michele….. SIGN UP FOR THE OPEN!!!!!!!!!!!!! have not seen AC, QB, CL, VP, RD and [...]
Crazy 8′s
Thursday, February 2nd, 20128 rounds for time: 8 Pull-ups 8 Push-ups 8 Deadlifts (135,105) 8 Knees to elbows 8 Front Squat (95,75) 8 Push-press (95,75) 8 Box jumps (24,20) 8 KB swings 1 pood Time to register for the OPEN! I have the team page set up so sign up to be on team “CrossFit Dragonfire”. This is [...]
Rest Day
Friday, January 27th, 2012Mainsite 120116
Thursday, January 26th, 2012Monday 120116 Five rounds for time of: 12 Wallball shots (20,14) 12 Toes-to-bar
Rest Day
Tuesday, January 24th, 2012Check out this vid from Knox and his crew. Pretty cool! Enjoy!
enough legs…now arms!
Thursday, January 19th, 20125 rounds: 5 ring dips 5 Strict pullups (use bands if you need to mod-go full range and NO KIP!) 5 db push press (25,15) or heavier if this feels light 5 burpees (jump over 45# plate with hand release at bottom)
rest day
Tuesday, January 3rd, 2012Thanks for the great cake yesterday EJ! Have a great day everyone! So who all is going strict Paleo right now- I know BD and QB said they were and I am done with sugar for a while!
