“Hotshots 19” heroes wod

In Memory Of:

Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23

“Hotshots 19”

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. If you want to donate to the families go to this link: https://hotshots19.crossfit.com/

Wed. wod

http://www.thegaragegames.com/events/world-wide-wod-open-2013/
Here is a link to sign up for a world wide online comp. if you want to see how you stack up and it is FREE! You can send in video submission if you want to be eligible for prizes. Let me know if you sign up! Use Coupon Code: FREEwwwod2013

Hang Squat clean ladder 95-65
2-4-6-8-10-8-6-4-2
run to marker in parking lot and back between each round

Open Gym with Judge VP

How bad is Judge VP? This girl will no rep your ass in a heart beat. She is so badass she no reps judges for not calling no reps on athletes that deserves a no rep. Basically she no reps a no rep..can you do that? She is like a honey-badger, she don’t care if you are 80 years old and from out of town or from another country. She will make you drop and give her 20 burpees. This is a true story. She can no rep Theng for not being asian enough, that’s how badass she is!

By the look on VP’s face she is not impressed by how asian he looks.

NO REP!!!! MORE ASIAN! (Theng looking back at VP and his inside voice is saying “I’ll do my best!”)

Bend chipper WOD

We will try and post the rest of the pictures from Bend on our FB page soon.

Great job CFDF crew! These guys had an impressive showing at the 2013 Oregon Summer Crossfit Games. Plenty of Pr’s to go around. Two of our Masters made it into the finial WOD. So proud of all of you. Also a special thanks to the group that came down to support our athletes. Michele and I would like to show our appreciation by hosting a BBQ the Saturday (Sept 7) after labor. We will keep you posted. There might be a swimming WOD!

Here is WOD 5 from the Bend Games.

WOD

15 minute cap on this WOD

RX
50 TTB
40 Power Cleans 135/95
200m run with 45 plate
20 shoulder to over head
200m run without a plate

Masters WOD
40 TTB
30 Power Cleans
200m run with 45 plate
10 shoulder to overhead
run without a plate

Scaled

40 Knee ups
30 Power Clean 95/65
Run 200m w/45 plate
10 Shoulder to overhead
Run 200m w/o weights

Another CFK wod…..we are all kids at heart anyway….right?

PLEASE NOTE: FRIDAY AM AND SUNDAY CLASS IS CANCELLED THIS WEEKEND SO GO DO A ROAD WOD OR GO FOR A HIKE OR RUN!

SAT. CLASS WILL BE WITH KELLY JENSON FROM 10-12.

WOD: DON’T YOU GUYS LOVE IT WHEN I POST CROSSFIT KID WODS! HERE IS ANOTHER!
5 ROUNDS
15 TTB’S
200 M RUN (TELEPHONE POLE AND BACK)
15 PUSHUPS
200M RUN

IF YOU ARE COMPETING THEN MODIFY AND DO THE NOVICE VERSION WHICH IS:
3 ROUNDS
10 TTB
200M RUN
10 PUSHUPS
200M RUN

RYAN AND ALANNA ARE COMING TO GYM TONIGHT TO SAY HI TO EVERYONE! RD HAS SOME UPCOMING WORKSHOPS FOR ATHLETES AND COACHES THAT I HAVE PUT ON THE UPCOMING EVENTS BOARD. LOOK IT OVER AND ASK RD ANY QUESTIONS THAT YOU MAY HAVE ABOUT IT.

Hump day WOD

I found these on Youtube and it shows Chad Vaughn in super slow motion. If you want to know what good form looks like, well here it is. You can watch his form from start to finish. Hopefully you can here our cues as you watch these videos. Check out his bar path, knees back, levering over the bar, straight arms, high elbows and so on. What I really like was the way the bar moved into his hips and he was able to pop that bar up and not out. Awesome!

Just a quick reminder that we have a meeting tonight after the WOD for those who are going down to Bend.

WOD

10 min EMOM

3 Back Squats @ 60-70%
10 DU’s

Buy out for non-competitors

50 sledgehammer on tire

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