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>We Like Monday Girls

March 14th, 2011|

>Classic CrossFit VidA] Good Mornings5,5,5B] ‘Helen’3Rounds400m12 KB Swing (24/16kg)21 Pull Ups

>Squat More

March 3rd, 2011|

>Somewhere a Chick is reping your Max. DO MORE SQUATSA] Work Up to a Back Squat 1 RMB]6 sets of 30sec shuttle with 35sec rest

>Grip it then Rip it

March 2nd, 2011|

>A] HSPU Tekkers      3×5 (various)B] WOD    10-9-8-7-6-5-4-3-2-1    Power Clean 60/40    Seperated by 30 Double UndersC]3min Max Diamond Situps

>The Bitch is Back

February 28th, 2011|

>WOD-A] Quick Warm UpB] Thruster and Kipping TekkersC] FRAN!     21-15-9     Thrusters (42.5/30)     Pull UpsCheck the WOD Board for March’s Up Coming Gym Challenge

>Sunday is Rest Day at Dragon

February 27th, 2011|

>Well Done to all those that cam down and Participated in ‘Share the Pain’ yesterday. Great effort, Great Buzz cracking workout.DC is looking forward to seeing you all again next month.Well Done to Gwennan Thomas who is Dragon CrossFit’s First ‘MOM’ or member of the month. Gweno has embodied CrossFit and has seen the benefits

>Open Day- Come share the pain

February 26th, 2011|

>Chris with an Iron Rod BackShare the PainWODPartner WODComplete chipper Between the Partners ANYHOW70 OHS (40/25kg)80 Box Jumps (24/20″)90 Games Press Ups100 Situps400m RunEach Team will have a 20/10kg Plate.This Plate must not touch the floor from start to finish. You Must not rest the plate on any object (including your head or your shoulder)If

>CrossFit Good for Rugby??

February 25th, 2011|

>Arran feeling the BurnForging Powerful Athletes1 Day till Pain TrainA] Skill Practice/Strength     3×30 Sec L-sits on RingsB] 20minute Amrap     ‘Nicole’      400m Run      Max Rep Pull Ups*As soon as you come off the bar you must do another 400m

February 24th, 2011|

>Matt getting some Oxygen inShare the Pain InfoSleep Much?WOD’Death by Burpee Box Jump’On the first minute perform 1 Burpee Box Jump…2nd minute 2 Burpee Box Jump…..Continue till You Cannot complete the desired reps in desired time.

February 23rd, 2011|

>Mo stepping up to the 24’sLink-Share the Pain InfoReading-7 Foods That SuckWODA] KB Swing TekkersB] Band Sprints     6 x 10m C] 1 Round For Time      15 Power Cleans @ 65% 1 RM      30 Dead Hang Pull Ups      60 Plate Situps

>Fast Hands and Fast Feet

February 22nd, 2011|

>Nigel Francis, scoring agianst England for Wales Deaf RugbyA] Warm Up and MobilityB] Split Jerk TekkersC] Split Jerks 3,3D] 10 min AMRAP     9 Deadlift (100/60)     18 Static Lunges (20/10)*9 lunges each leg with plate held above headShare the Pain Info