Since you were gone

Workouts done at Dragonfire while Hung and Michele were at Gymnastics Cert.

Satuday 2-27-2010
5rounds for time:
4 Thruster (135,95)
8 Power clean (135,95)
12 Box Jumps

ADK: 3 rnds 3:58
RD: 7:37 Rx
QB: 17:19 Rx
AD: 11:32 Rx—think writing says 6 rounds but not sure

Sunday 2-28-2010

5 rounds for time:
3 deadlifts (275,185)
6 ring push ups
200 M run

Alanna: 8:26 Rx
QB: 10:10
RG: 6:44 Rx
RD: 5:48 (315lbs) Rx

Add comments if I missed something or you did another wod

This Sucks!

Warm Up:
Lunge Passthru’s, 20 lateral side jumps, 15 squats, 5 slow pushups, wrist stretch on ground, and 3x30sec handstand holds.

3 sets of following: for time
10 Thrusters (120,80)
Muscle ups (3,1) *subs posted below

Rest 2 minutes

3 sets of the following: for du reps
10 Front Squats (135,95)
90 seconds of Double Unders (count reps)

Rest 2 minutes

THEN: for time
Pullups & Burpees

Cool Down:
Get some good stretching in for shoulders, calves, hip flexors, hams & quads!

* subs for girls mu’s: 3 jumping mu’s or 6 pullups & 6 ring dips or 9 jumping pullups & 9 box ring dips

“Dating Sage”

Monday 2/22/10

Warm Up:
2 laps, 3x30sec Handstand holds, 10 lunge passthurs, duck walks, and 15 air squats.

WOD:“Dating Sage”- from Opt’s site
3 rounds for time- we went for the partial date (was 5 rnds from opt)

10 Snatch (95,65)
15 Ring Pull-ups (chin above bottom of ring)
20 Thrusters (75,55)

Cool Down:
20GHD sit ups, 20 ring dips, Stretch!

Ryan's KB
Ryan….We know a good surgeon who could remove that!

Filthy Fifty

Warm up:
Jog lap, 15 double unders, 15 squats, piggy’s, & sampson stretch with pvc passthurs,

For time

50 Box jump, (24,20) inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45,35) pounds
50 Back extensions
50 Wall ball shots (20,16)
50 Burpees
50 Double unders

Cool Down:
Stretching then eating!

Qualifer WOD


Three rounds for time of:
15 Deadlift at 225 / 155 lbs
21 Kettlebell swings 2 / 1.5 pood
Run 400 meters
(20 min time limit)

We will pick a lift to work on after wod!

Cool Down:
Group Stretch today!


“Shorty gettin low..low…low….low….low”
Michele getting DESTROYED!
Alanna making it look simple!

Chelsea going for the 95 pound lifts and NAILING them!


FOR 2/17/2010

Warm Up:
5 pushups and then passthrus and then 50 double unders.


10 Rounds for time:

3 Squat Clean & Jerk (135,95)/ 3 Muscle Ups

*rx is 1 muscle up per round for girls or subs are: 3 jumping muscle ups or sub 6 reg ring dips and 6 jumping pullups.

Perform 15 GHD sit-ups/15 back extensions/15 du’s 3 times. Rest for a few minutes and repeat for a total of three cycles.

Stretch- quads, hams, hip flexors, calfs, and then anything else that feels like it needs it!


“The Airforce WOD”

For time (95lb,65lb)

20 Thrusters
20 Push Jerks
20 OH Squats
20 Front Squats

Must do four burpees at the beginning of every minute before moving on to the barbell work (starting at the beginning of the workout). If the minute clock beeps during a repetition then you complete the rep and then do the four burpees. 20 minute cap at qualifiers on this wod.

gym 002

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