Jan 30, 2016

CrossFit Dragon Fire – CrossFit

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*pwr clean is good for wod

Conditioning after wod

EMOMx10:

Odd: 6-8 Pull ups + 8 Thrusters, 95/65

Even: 6-8 Pull ups + 8 OHS, 95/65

*scale reps as needed to finish in the 1 min time frame and make comments in notes

Jan. 28, 2016

CrossFit Dragon Fire – CrossFit

Back Squat (same weight across board- 75-80% range )

Metcon (Calories)

On Airdyne : EMOMx7: 40 second hard, 20 second rest

Rest 3 minutes

On Rower: EMOMx7: 40 second hard, 20 second rest

add total calories for score

1/27/16

CrossFit Dragon Fire – Metal Dragons

Metcon (AMRAP – Reps)

1. Barbell Condiitoning

ARMAP 3:

9 Power Snatches, 135/95

15 Power Cleans, 135/95

21 Jerks, 135/95

Max Reps of OHS in the remaining time

2. Barbell Conditioning

AMRAP 3:

1 Power Clean + 1 Hang Squat Clean + 1 Thruster, 225/155

Complete as many sets of this complex as possible in 3 minutes. Each complex must be performed as an unbroken set, meaning once you do the power clean you can’t drop the bar until after the thruster.

3. Strength

10×3 Back Squat

4. Gymnastics Conditioning

50’HS Walk

5 Deficit HSPU

40′ HS Walk

4 Deficit HSPU

30′ HS Walk

3 Deficit HSPU

20′ HS Walk

2 Deficit HSPU

10′ HS Walk

1 Deficit HSPU

– You choose the deficit on the HSPU, and these can be done as kipping or strict (pick the one you need to work on more).

5. Conditioning

50 Calorie Bike

50 Calorie Row

40 Calorie Bike

40 Calorie Row

30 Calorie Bike

30 Calorie Row

20 Calorie Bike

20 Calorie Row

10 Calorie Bike

10 Calorie Row

Metcon (AMRAP – Reps)

Jan. 27,2016

CrossFit Dragon Fire – CrossFit

Metcon (Weight)

1 Power Clean + 1 Hang Squat Clean + 1 Thruster – 5 sets total work up – post heaviest set done

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
girls 20″ box 26# kb 14# ball and 35# pp

Jan. 26,2016

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

A. Work up on a Snatch Balance with 3 second hold in the bottom

B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom

2. Conditioning

AMRAP 9 of:

3-6-9-12…

Clean and Jerk, 135/95

TTB

gym closed

CrossFit Dragon Fire – CrossFit

GYM CLOSED TODAY- The trip to Humane Society will have to be rescheduled due to an error in scheduling. Sorry for any inconvenience- I will try and get another one in the books here soon!

Jan. 23, 2016

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

Pistol practice- get 30-40 total- scale as needed and ask a coach if you need help.

1. Conditioning

A. AMRAP 5:

18/15 Cal Row

6 Squat Cleans, 135-155/85-105

5 min rest

B. ARMAP 5:

18/15 Cal Row

6 Squat Cleans, 135-155/85-105

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