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140424 Thursday row &wb

Thursday, April 24th, 2014

Lift: High Hang Squat Clean -work sets of 3 up to heavy WOD: 5 Rounds Row 30 calories 20 Wall balls 20/14 to 10′ mark

140423 Wednesday Slaughterfest wod-rope climbs!

Wednesday, April 23rd, 2014

fs/bs Skill: GHD situps- try some of these today either going halfway or all the way down. No more than 20 reps total if these are new to you. If they are not new then do 3 sets of 8 reps.

140422 Tuesday C&J & CTB or MU

Tuesday, April 22nd, 2014

Lift: Snatch Balance work 10 mins- drop fast and lock it up nice and stable 5 Rounds 6 Clean & Jerks (135/95) 6 CTB Pullups or 3 Muscle Ups Check out the article below that made the CrossFit Games page! Way to represent CrossFit Dragonfire! http://games.crossfit.com/article/prepped-success

140421 Monday-to partner or not? 7/13 squat cycle starts

Monday, April 21st, 2014

Team Jensen looks so dangerous. Lift: 7/13 FS/BS program starts This is a squat cycle created by Spencer Arnold, former U.S. Weightlifting Champion in the 77 kg weight class. 7/13 is a cycle he has tested for years at his gym, always seeing great results. The cycle is based on 3 squat days a week, […]

140417 Thursday

Thursday, April 17th, 2014

Here is photos of some of our BadASS masters from yesterday! Tonight at 5pm the Masters regional wods will be announced. If you are here and not competing at the Festivus games this Saturday I would love to have some of you run through the wods so we can have some test data. This is […]

140413 Sunday

Sunday, April 13th, 2014

Send your good vibes Ayla’s way today! She is competing in her regional’s gymnastic meet in Montana this afternoon- Go Ayla! Wod: make up day GWOD In honor of Ayla a gymnastic WOD 10 superman 10 HSPU 10 CTB 10 push press 95/65 10 weighted lunges 95/65 10 hollow core 10 burpees over bar 10 […]

140411 Friday

Friday, April 11th, 2014

Let’s see what Claudio puts on the board today (-:

Happy bday Hung!!!!!

Thursday, April 10th, 2014

Hung is 42 today! Hmmmm……. warm up find a partner and do 42 tire flips together! WOD: BRING SOCKS! we are going to have a fun bday obstacle course set up which should include awesome fun things like rope climbs and jumping on or over things and maybe a wheel barrow race with a partner. […]

140409 Wednesday

Tuesday, April 8th, 2014

Lift: thrusters do 5 sets of 3 working up in weight as you go Skills: Pistol practice- to a box if needed Double unders – get in 100-150 Three rounds for time of: 50 Kettlebell Swings (24/16 kg) 25 Burpees to 4″ Platform (stack plates 4″ high and jump onto the plates – show full […]

140407 Tuesday

Monday, April 7th, 2014

Lift: emom 5 min 2 pwr cleans @ 80-85% For times: Row 1500 Meters 95/65 lb Shoulder to Overhead x 25 reps Rest 3 minutes Row 1000 Meters 115/85 lb Sto x 20 reps Rest 3 minutes Row 500 Meters 135/95 lb Sto x 15 reps

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