April 30 , 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Condtitioning

40 Calorie Airdyne Bike

30 Box Jumps, 24/20

20 TTB

10 Power Clean, 145-185/105-135

20 TTB

30 Box Jumps, 24/20

40 Calorie Airdyne Bike

2. Barbell Conditioning

For time:

3 sets of 8 unbroken Power Cleans, 135/95

Rest 3 minutes

3 sets of 12 unbroken Power Cleans, 105/75

April 29, 2016

CrossFit Dragon Fire – CrossFit

Snatch (emom 10 2 reps)

at about 70-80% of max- may drop each rep – not touch and go

Metcon (Time)

Do your gymastic skill wod from app that I sent to you all – can be done before or after wod.

21 – 15 – 9

Calorie Row

Thrusters 95/65

April 28, 2016

CrossFit Dragon Fire – CrossFit

Back Squat (3 3 3 3)

work up to a heavy but not maximal 3 rep back squat

Metcon (AMRAP – Reps)

Masters Qualifier Wod #4

15 min amrap

55 du’s

15 ctb or reg pullups

5 HPC 135-155, 95-105

April 26, 2016

CrossFit Dragon Fire – CrossFit

You should have all received invites today on your emails to do the Skill Wod created by Dusty Hyland and powered by CoachHeroic. If for some reason you did not get an email let me know as I tried to copy and paste all the emails correctly. Ask me if you have questions. These small warmup and skill sets will help to make your mobility and gymnastics better for CrossFit!

Metcon (Time)

1. Conditioning

For time:

50 Calorie AirDyne

40 Front Squats (105/75)

30 Slam ball over shoulder

20 Push Press (105/75)

10 Ring MU or ring dips
after wod grap a paper plate and do some plate foot pulls across floor door to door x 3 times


April 26, 2016

CrossFit Dragon Fire – CrossFit

Clean and Jerk (1 1 1 1 1)

In 8 mins. work up to a heavy but not maximal clean and jerk then do 10 at 75% of that

These can be power cleans if you would like since wod has lots of squats

Metcon (Time)

4 RFT:

10 Clusters (squat clean+thruster), 115-135/75-95

10 TTB

20 hops over bar

April 25, 2016

CrossFit Dragon Fire – CrossFit

Go check out the midline conditioning work that you can take on 2-3 times a week! Coach Marah put together 2 lists – an intermediate and advanced list. If you have questions on the movements then one of your coaches can help out. These are done not for time and they are more fun if you pick a buddy to do them with. Midline work will help make you stronger and more stable. Challenge yourself and try it for 2-3 times a week for the next 3 weeks!

Masters 2016 world qualifier #4 (Time)

For time- 20 min cap

55 bar facing burpees

34 OHS (95/65)

21 Mu’s or ring dips- both rx you choose (ring dips were in 55+ age groups)

*if you do not make time cap then put 20 mins and put reps in notes

Plank Holds (3×1)

Hold a plank position on elbows or hands add weight if you think it is managable.

April 23,2016

CrossFit Dragon Fire – CrossFit

2016 Master WOQ Wod #1 (Time)

21-15-9 reps for time of:

Row for calories


Men use 95 lb.

Women use 65 lb.



1st set: Regular Grip 2nd set: Wide Grip 3rd set: Under Grip Repeat twice with 90sec rest between sets.

*use a band if needed and try and get around at least 4 per grip hold

Fun Friday Team WOD

CrossFit Dragon Fire – CrossFit

Grab and partner and crush it. If you can’t find a partner, grab somebody from the ‘hood.


Metcon (Time)

In Teams of 2

10 pullups

20 ball slams

30 sec. handstand hold

Run 100m

10 rounds for time
Partner A does one entire round. Partner B keeps count. Then switch partners. Continue until all 10 rounds are done. If you come down from your handstand before 30 sec., kick back up and complete the 30 sec. It is 30 sec. accumulated not consecutive.

March 21, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

CTB’s 5×3 then 1 set of max effort after 5th set. If you have singles only then do 15 singles and then one set of max reg pullups at end.

1. Conditioning

30 Bar Facing Burpees

30 Calorie Row

15 Power Snatch, 95/75

60 Calorie Row

15 Power Snatch

30 Calorie Row

30 Bar Facing Burpees

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