May 30, 2015

CrossFit Dragon Fire – CrossFit

Back Squat (Day 3: 3x 60 70 80 85 80 2at 85)

Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here
We had a request to do 1 hero wod a week for a month and since we did Murph last week I figured we should keep it going for 3 more weeks. The forward rolls can be performed on the big mat and girls will use a 24″ box to box jump to.

“Adrian”

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

TGIF 05-29-15

CrossFit Dragon Fire – CrossFit

A: Metcon (Time)

150 SINGLE unders for time

5 burpees any time you miss then continue where you left off.
4 min. time cap on Metcon A. Note reps you are short if you didn’t finish.

B: Metcon (Time)

4 rounds for time:

5 power cleans 135/95

10 TTB

15 pushups

Run 500m after round 1

Run 400m after round 2

Run 200m after round 3

Run 100m after round 4

May 28, 2015

CrossFit Dragon Fire – CrossFit

Front Squat (Front Squats 4×60 70 85 2×4 at80%)

Power Clean and Jerk (3×3 work up- you can drop ea rep and reset)

1+1 Power Clean + Jerk

Metcon (AMRAP – Reps)

Complete as many reps as possible in 8 minutes of:

115/75 lb. push presses

Each time you break, perform 50 double-unders

yes you guys can take it from the rack (-:

May 27, 2015

CrossFit Dragon Fire – CrossFit

Pistols (4×10)

Snatch (4×3 work up- you can drop each rep during set)

Metcon (AMRAP – Reps)

1 minute of ring dips

1 minute of air dyne

1 minute of ring dips

2 minutes of air dyne

1 minute of ring dips

3 minutes of air dyne

1 minute of ring dips

Post total number of ring dip reps and calories biked to comments

May 26, 2015

CrossFit Dragon Fire – CrossFit

(No Measure)

monster band walks forward/back 5 ea x 5 sets then 15 air squats total with band above knees

ring swings- 4 sets of 5

Back Squat (4x 60 70 80 85 2×4@80%)

Metcon (Time)

4 rounds

12 SDHP 75/55

12 BAR HOPS

12 ALT LUNGES

May 25, 2015

CrossFit Dragon Fire – CrossFit

GYM OPEN FROM 10-12 for MURPH

WEEK 3 SQUATS
Day 1: 4x 60 70 80 85 2×4 at 80%
Day 2: Front Squats 4×60 70 85 2×4 at80%
Day 3: 3x 60 70 80 85 80 2at 85

(No Measure)

monster walks and squats with band -5 forward 5 back 5 squats by 3 rounds

box should stretch 20 secs on 10 sec rests 3sets

do whatever else you need to open up and get this Hero wod done!

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
you may break up the middle work into any rep scheme you want.

May 23 ,2015

CrossFit Dragon Fire – CrossFit

Monday we will do the Memorial Day Murph WOD. Gym will be open from 10-12 on Monday.

Back Squat (4x 60% 4x 70% 3 sets of 4 at 80%)

Metcon (AMRAP – Rounds and Reps)

Monday will be Memorial Day Murph so lets have some fun today!

amrap 12

3 burpee ctb pull ups

6 wallballs 20/14 10′

9 kb swings 1.5/1

12 du’s -unbroken for those of you who have them- which is most all of you!

Team WOD–The Chief

CrossFit Dragon Fire – CrossFit

This was one of the WODs at the recent Masters of the Universe comp

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

3 Power Cleans 135/95

6 pushups

9 air squats

One Teammate at a time, rotating in every 3 minutes. Continue until both members have done 3 rounds (6 rounds total). Rotate in at 3, 6,9,12,15 min. mark.
When you rotate in, do not start the round over. Instead, pick up where your teammate left off.

« Older Entries