Pig hangover WOD


jog a warm up lap since it is a nice day

wod: 4 rounds
20 situps
5 wall walks
15 goblet squats
10 push ups

All that is left of this guy is a tupperware of meat! The dogs even got some feet and ears! Great time with you all last night- we love our Dragonfire crew!
PLEASE NOTE: NO CLASS ON SUNDAY…..If you need to get the OPEN wod in please let me know and I can be here from 2-3. Call my cell at 971-219-7581 if you have any questions.

Open 13.4


135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Please watch the standard video before you do your wod.

Here is tips on the TTB’s from gymnast and coach Carl Paoli

run, clean & jerk

Run 200 Meters
10 power clean (all lifts at 135,95)
Run 200 Meter
10 jerks (can be push or split and can be taken from rack- I feel nice today)
run 200 meters
10 power cleans and jerks
run 200 meters

This is how I feel about setting standards….stick to them when no one is looking because wrong is wrong and right is right!


Lift program



3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups

Thanks for the people who signed up for class tonight….KJ, SK & MC….for the rest of you 3,2,1 go login to the classes you are going to be here for the week.

Baby WOD!

Congrats to Carey and Jeff Cordes! Especially Carey, she did a 36 hours and 10 minute pregnancy WOD! Lets welcome Owen Joseph Cordes to the Crossfit Dragonfire family.

Lift program


10 minute AMRAP

3 OHS 95/65
6 dead lift 225/185

OHS and Dead lift will be set up on opposite ends of the gym. Once you finish your OHS, carry a med ball 20/16 across the gym to the dead lift station. Repeat on the way back to OHS.

Michele and I will be celebrating our 15 year anniversary this Friday (3/29/13) We would love it if you guys would join us. We will be having PIZZA! No just kidding, no pizza, no more pizza, for the love of god no pizza. (15 darn years of it) Sorry, where was I? Oh yeah, Celebration will start at 6 pm.

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