Please remember to log-in to all classes via our mindbody system- there is link on side tab of this page “member log-in”

Registration for the Crossfit Open is live! That means you can now set up your profile or use the same one you had last year.

WOD 1

Time to Test Your Baseline!

500 meter row
40 air squats
30 sit up
20 push ups
10 pull ups

Rest as needed then

WOD 2

For time:
50 Push Presses (NO JERKS ALLOWED!)
(135/95)
*4 Burpee penalty any time the bar is dropped (on the spot)
An extra 5 burpee for every 5 lbs under Rx (Make up at the end of the WOD)
**Only rest positions are overhead or in a front rack position, not on the back

Mainsite 130101

Five rounds for time of:
10 Toes to bar
10 Power snatches (75/55)
10 Wall ball shots (20/14)

Please log into classes via our mindbody page- link is on side tab under member log in then click the link on the page- Thanks!

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

Strength
20:00 to work up to a 1RM Snatch

EMOM
Every Minute on the Minute for 6:00 complete
3 Position Power Snatch:
Ground
Above Knee Hang
Power Position

Cash Out. Rowing Sprints
5 Rounds of:
100m Row
1:00 Rest

100m Rows are an all out sprint

For those who did yesterdays WOD, MAX lift day. Choose 1 or 2 lifts that you did not choose this last week and find a max. If you are still feeling a bit feisty after the lift then row a 2K for time and post.

The rest of you will make up yesterday’s WOD.

HUNG! bahahaha – yes word humor for the day!

Lift

4 rds
10 OHS (95,65)
7 lat over the bar burps
10 SDHP
7 lat over the bar burps

Now if you want to dress up, we are TOTALLY OK with that!

Crossfit Disco!
70 double unders
60 KB swings (1,1/2 pood)
50 Box jumps(24,20)
40 wallball burpees (yep that’s right) (20,14)
30 Pullups CTB
20 Clean & Jerks (135,95)
10 clapping push up

Tonight Coach Michele (I love talking in 3rd person) is performing her salsa dancing routine at the PPAA ballroom at 10pm. I hope you guys can come watch- this is a competition routine that my dance partner and I have been working on for a LONG time (-: We will hopefully compete with it in April at a Salsa Congress. If you say you are with CrossFit Dragonfire then admission is free to get in and all ages are welcome. You can even stay and dance after if you want- ask Hung to show you some of his moves because he def. has some! The PPAA is located at 618 SE Alder in Portland.

Buy in

500 meter uphill row

then

For time one round

15 Deads (185,155)
15 KTE’s
15 Du’s (unbroken*)

15 Cleans (145,105)
15 GHD sit ups
15 Du’s (unbroken)

15 KB swings (2,1.5 pood)
15 toes to bar (TTB)
15 Du’s (unbroken)

This one is from 2 years ago and here are some times to go get: RD:6:24rx,AD:9:55rx,M:10:07rx