Lift:
Ontario sectional wods:
Event 1
For time:
3k Row
recover then:
Event 2
3 rounds for time of:
10 Overhead Squats (95/65lbs)
10 Burpees
Lift:work on a clean today
As a 2 person team, complete 3 Rounds of:
50 Snatches (95,65)
50 Wall Ball Shots (20,16)
run to green pole and back (about 150 M’s)
*only one person can go at a time; if no partner then cut reps in half
since we are working a lower weight but higher reps there should be no pushing up the snatch….get under it and work form!
Hung & I at the Mobility Cert with Kelly Starrett
Work some stretching today, as we should all be a little shot from the past couple of wods!
Hood River CF challenge is this weekend……this should be FUN!
Here is a link to sign up if you have not already done so:
https://clients.mindbodyonline.com/asp/home.asp?studioid=8266
A picture from our cert this last weekend that was featured on the mobilitywod.com page
It’s called the “BIG FIVE 55 WORKOUT”
descending from 10 to 1 reps and is for time. So round 1 is 10 reps, round 2 is 9, round 3 is 8 and so forth down to 1 rep in round 10. Total of 55 reps per movement.
1. Front Squat (95 / 65)
2. Pull ups
3. Decline Parallette Pushups (feet aprox 1′ higher than your hands)
4. Power Cleans (135/95)
5. Knees to elbows
Lift:
3 Rounds:
30 Push ups (hands release at the deck)
run plate to top of driveway and set down (45,35), run back
21 Overhead Squats (95/65)
run to top of driveway and bring plate back (45,35)
We are going to share with everyone what we learned at the Mobility Cert. yesterday……FUN stuff!
Today is CrossFit workout Fight Gone Bad day across the world. Our friends at CF Fort Vancouver are holding an open FGB workout today along with many other gyms. Hung & I are out of town at the mobility cert today, but please join the rest of the CrossFit community and go attack the FIGHT!
Fight Gone Bad (FGB) is a workout simulating an MMA fight, combining 5 exercises. The clock starts and you have to complete as many reps (calories for the rower) as possible in 1 minute, every minute you switch exercises until you complete all 5 exercises, then you get 1 minute rest. Total of 3 rounds. The exercises include: rowing, push press, box jumps, sumo-dead high pull, and wall balls. M:75#; W:55#
Hung & I willl be at the Mobilty Cert this Sat. You can still come and do WOD as RG, AD & RD will be here. Check out the new T-shirts! T’s are $10.00, Sweatshirts $25.00, & girls tank $15.00. We have white T’s with blue lettering available to all and the special blue and gold shirts shown below that are for CrossFit Dragonfire members only.
Lift: work some light cleans today….goal is to receive bar low and solid!
3 rounds:
20 Deadlifts (BW)
20 GHD Sit-ups
Do a skill set today and some mobility work!
Hopefully we will see Hung working like this again soon….he is easing back into it and I expect bionic movements soon!
Lift: Snatch- does not have to be heavy,work motion and lock out.
Complete 5 rounds for time:
7 KB Swings (2, 1.5)
7 KB SDHP – (2, 1.5)
Sprint to top of driveway & use the walk back to the KB as rest between rounds
Jog a lap after wod or hop on the rower for a 500!
Hmmmmm, I wonder what crazy couple may have inspired the name of this wod?
Whew……thank goodness!