Please try and carpool in today.
WOD
200 meter run
2 Rounds
20 Wall Ball (20#M/15#W)
10 Hollow Rocks
20 Box Jumps (24″M/20″W)
10 Hollow Rocks
20 Ball Slams
10 Hollow Rocks
20 Double Unders (or 60 Singles)
10 Hollow Rocks
end with
200 meter run
What are you doing for new years eve? Going anywhere or just hangout at home. Post comments
WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
135/95
Power clean
Dead lift
We did this last week, but this time you start out with power cleans instead of dead lifts.
Skills
Ring work (MU,dips,skin the cat,levers,)
WOD
3 rounds
21 KB SWINGS 1.5/1 pood
15 THRUSTERS 95/65
9 Burpee over barbell
See everyone tomorrow (-: Have a nice day off!
Time to kick your training into high gear! Get use to going to the DARK PLACE! and no Kelli it’s not you closet.
Total Reps in 15 minutes.
There is no rest time between movements.
5 minutes of du (score highest total consecutive double unders)
4 minutes of calories on rower
3 minutes burpee box jump 20″
2 minutes situps
1 min weighted toss (sandbags and slam balls)
The gym wil be closed today, so go and enjoy your family.
I can’t say this enough, we have a great family here at Crossfit Dragonfire. When Michele and I started this adventure, we never thought we would meet such wonderful people. Through the year we have shared some laughs, saddness (When someone beats my time), joy (PR’s), blisters, frustration, blood, sweat, and yes sometime tears (crying on the inside of course). But that is what a family is about, making memories. Thank you for giving us such a great gift. See you all Monday!
Warm up
DODGE BALL
IF YOU GET HIT
5 THRUSTERS 95/65
5 T2B
5 KB SWINGS 50/35
IF YOUR BALL IS CAUGHT
5 CLEANS 95/65
5 BOX JUMPS 24/18
5 GHD SIT UPS
IF ALL PLAYERS ARE OUT ON YOUR TEAM
20 BUPREES AND RESTART
15 minute AMRAP
Birthday WOD
35 DU’s
Then
5 rounds
7 back Squats 135/95
7 clapping push ups
7 GI Jane
Then
35 DU’s
Am wod/rest day.
Is all your shopping done or are you hitting the crazed stores today?
Max CTB pullup attempt after you are warmed up.
Do Bergner warmup and get ready to do some snatchin!
WOD:
EMOM 15 mins
Snatch x 2 -pick weight and post
Cool down with a nice 500-1000 meter canoe!
Snatch Thursday is in honor or RD who’s Bday was this last weekend….they went to San Fran. for the weekend and since his school schedule is crazy we don’t see him as often as we used to. If you all don’t know he is in the process of getting BIG right now….shirt does not come off until I think he hits 210 pounds (he is going all 300 and thor on us!).
