June 29,2015

CrossFit Dragon Fire – CrossFit

This week will be mostly cardio so we let the body reset from the max today and the squat program. I am cooking up some more fun in the programming so be ready (-:
Anybody who wants some of the Chipolte coupons- let me know and maybe you can do a couple of burpees for me to earn them-oh yeah!

Back Squat (work up to a max back squat today)

Since you have completed the back squat cycle it is a great day to test how it helped. Do not rush this- work up to a heavy rep and then make sure a coach is around to watch if you are getting to a really heavy weight for you.

Metcon (Time)

https://www.youtube.com/watch?v=-4Dio-FdqWg- here is link for no pushup burpee

4 Rounds:

20 Cal Airdyne

10 No Pushup Burpees

5 Box Over Jumps 20″

Rest 1 min between each round and try and push it each round

June 27, 2015

CrossFit Dragon Fire – CrossFit

Back Squat (Day 3 2x 90 70 80 85 1×90%)

Ralph (Time)

4 Rounds for time of:

8 Deadlifts, 250#

16 Burpees

3 Rope Climbs, 15′

600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here
ladies weight is 170#’s

“Ralph”

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

June 25, 2015

CrossFit Dragon Fire – CrossFit

Metcon (4 Rounds for reps)

Tabatas!

20 secs on 10 secs off 8 sets ea- you may take a short rest between movements:

ring dips or pvc dips

russian kb swings

pistols or single leg squat to box

ctb pullups or reg pullups

*put total reps done for each movement for score- in notes you can break down reps if you want

June 23, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Weight)

death by deads- emom 3 reps starting at 65% of max- enter weight of final set

Pull-ups (max effort- see if you can beat last time)

Double-Unders (3 attempts at a max set for day)

Is anyone going to join the 100 or 200 du club today?

June 22, 2015

CrossFit Dragon Fire – CrossFit

week 7- last week of cycle
Day 1: 3x 60 70 75 3×3@80%
Day 2: Front Sqaut 4sets of 3reps @80%
Day 3 2x 90 70 80 85 1×90%

We will test for a heavy lift or Max next Monday.

Back Squat (3x 60 70 75 3×3@80%)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Burpees

10 Power Snatch (95-135/75-95)

15 Double Unders

June 20, 2015

CrossFit Dragon Fire – CrossFit

Back Squat (Day 3: 2x 60 75 80 85)

Paul (Time)

5 Rounds for time of:

50 Double-Unders

35 Knees-To-Elbows

20 Yd Overhead Barbell Walk, 185#
In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009.
To learn more about Paul click here
overhead barbell walk in parking lot (60′)- please mod this as needed ladies rx would be 125.

“Paul”

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

« Older Entries