Friday Schweddy Balls 07-31-15

CrossFit Dragon Fire – CrossFit

A: Metcon (No Measure)

EMOM 10

5 slamball burpees 30/25

Sprint to end of building and back
Run is to far end of building and back inside, NOT full 100m end to end.

Recover, then:

B: Metcon (Time)

Schweddy balls

7 rounds

7 wallballs

7 pushups, with feet on wallball

7 situps with wallball.

20/14 lbs.
Maintain your plank for pushups. Chin should touch the ground. Don’t sag!

July 30,2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

for time:

wod starts & finishes with with 20 ub du’s + 5 wb’s – you also have to do this between each round (your welcome).

8-6-4-2:

Hang Clean, full squat (135-165/95-115)

July 29, 2015

CrossFit Dragon Fire – CrossFit

Back Squat (% 5 x 40 50 60 )

Metcon (AMRAP – Rounds and Reps)

TEAM WOD:

In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:

200 Meter Row

10 Burpees

July 27, 2015

CrossFit Dragon Fire – CrossFit

Back Squat (% 5 x 40 50 60)

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets), for times:

115-135/75-95 lb. Hang Power Snatch x 10 reps

24″/20″ Box Jump Overs x 20 reps

Run 400 Meters

July 25, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

“Marco” HERO WOD

3 rounds for time of:

21 pull-ups

15 handstand push-ups

9 thrusters, 135 lb.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

JULY 22, 2015

CrossFit Dragon Fire – CrossFit

Back Squat (5X % 65 75 85)

Metcon (Time)

TEAM WOD

“Beach Muscles”

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups (REV. HANDS)

4 Ring Dips

12 Push-Ups

16 Air Squats

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)

mod as needed for your skill level – keep the pull-ups strict so use a band if needed and mod appropriate for dips- have FUN!

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