May 31, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Hamstring mash with lacrosse ball (1:00 each hamstring)

Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.

Banded Hamstring Stretch – 1:00 each side

Couch Stretch – 1:00 each side

1. Conditioning

3 Rounds:

21 Calorie Row

15 Power Cleans, 135-155/95-105

9 Box Jumps, 30/24

2. Stamina Builder

EMOMx8:

Odd: 10-15 Deads, 225/155

Even: 50 Double unders

MURPH 2016

CrossFit Dragon Fire – CrossFit

WE WILL BE OPEN FOR MEMORIAL DAY MURPH FROM 4-6 pm today.

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
Reps in between run may be split anyway you want.

10# vest for ladies

You may partner Murph as well today – together run the mile then split work when you come in.

May 28, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

1. Clean and Jerk

EMOMx10: 1 Clean and Jerk

This is part of a progression for building your Clean and Jerk. Every Saturday for for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

2. Gymnastics Pulling

30-50 Strict reg or C2B Pull ups for time.

This is part of a progression for building your bodyweight pulling capacity. Every Saturday for for the next 4-6 weeks you will do an part of a progression that will improve your Muscle ups (ring and bar) and C2B Pull ups.

3. Conditioning

With a running clock complete 5 rounds of 1 min at each station:

1. As many cals as possible on bike

2. 8 Power Cleans, 135/95

3. 15 Wall Balls, 20/14

Your score is accumulated calories on the bike.

May 26, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Squat

3×3 Front Squats, across

2. 20-40 strict pullups – choose according to your ability. If you are really good at these then do strict ctb

3. 10 Rounds

20 Cal. Row

200m Run

May 26, 2016

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

1. Barbell Conditioning

With a running clock…

A. At the 0:00

Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

B. At the 12:00

Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

2. Stamina Builder

21-18-15-12-9-6-3 Unbroken OHS, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.

**or you can do

21-15-9-3 and try to do each set ub

3. Conditioning

AMRAP 5

Up Ladder of: 1-2-3-4-5…

Clean and Jerks, 135-155/85-105

Ring Muscle ups or ctb’s+ring dip climbing

May 24, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

21-15-9 Dead Lifts, 225/155

400m run after each set.

2. pick a midline set from board and get it done

3. Stamina Builder

2 minutes of Double unders

rest 2 minutes

2 minutes of Double unders- you can log total du’s in notes if you want

May 23, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Stretching

1. DorsiFlexion (Ankle Flexibility) – 2:00 Total

With a narrow stance, find the bottom of your squat. Place a bar on the tops of your knees, assisting to close the angle between your shins and the floor. If an empty bar feels light, you can load it lightly to accentuate the ankle stretch.

2. Couch Stretch – 1:00 each leg

Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM (2) Back Squats with decreasing reps/increasing loads.

1. Snatch

EMOMx10: 1 Squat Snatch

2. Squat

5×3 Back Squats, across

3. Conditioning

3 Rounds:

20 Burpees

20 Pull-Ups

20 Thrusters, 75/55

*you can track data on the lifts by adding them in to wodify- if you don’t know how then ask one of the coaches

« Older Entries