Announcements

Sasha has put together a fund raising event to sponsor a family in need for Christmas. She has flyers up at the gym so check it out and ask her about it.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Clean & Jerk

60%/3+1

65%/3+1

(70%/3+1)4

2. Clean Pulls

(85%/3)4

3. Front Squat

(65%/5)4

4. Stamina Conditioning

For time:

10-9-8-7-6-5-4-3-2-1:

Hang Power Cleans + Push Jerks* (135/95#)

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.

*adjust weight as needed for this so you can do each set ub

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

1. Conditioning

“Freedom Sauce”

AMRAP 3:

21 Overhead Squats (95/65#)

21 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 Overhead Squats (115/80#)

18 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 Overhead Squats (135/95#)

15 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 Overhead Squats (155/105#)

12 Over-the-Erg Burpees

Max Calorie Row

2. Gymnastics Conditioning

Choose one of the following and scale as needed:

A. 3 sets of 18 unbroken kipping HSPU

B. 4 sets of 15 unbroken Kipping HSPU

C. 5 sets of 12 unbroken kipping HSPU

D. 6 sets of 9 unbroken kipping HSPU

Rest 1 minute between sets

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Snatch

60%/3

65%/3

(70%/3)3

2. Snatch Pull

(85%/3)4

3. Back Squat

(65%/8)3

4. Gymnastics Conditioning

accumulate 30 secs to 1:00 l-sit

5. Conditioning

AMRAP 15:

20 DU

15 full snatches (115/75)

20 DU

15 ring pullups

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Make up day

CrossFit Dragon Fire – CrossFit

Metcon (Time)

15 min Amrap

8 Power Cleans (155-185/105-125)

8 Toes to bar

8 Bar Facing Burpees

New to CF wod 15min Amrap

8 wb cleans

8 knee ups or candlesticks

8 burps

Metcon (AMRAP – Rounds and Reps)

wod for today

CrossFit Dragon Fire – CrossFit

Scooter (AMRAP – Rounds and Reps)

30-Minute PARTNER AMRAP of:

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here
If weather is ugly, run can be done on the turf. Down & back X5 = 100m.

CrossFit Dragon Fire – CrossFit

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Clean & Jerk

60%/2

65%/2

(70%/2)3

2. Clean Pull

(80%/3)4

3. Front Squat

(70%/3)4

4. Conditioning

For time:

30 C2B Pull-ups

30 Overhead Squats (95/65#)

20 Bar Muscle ups

20 Overhead Squats (135/95#)

10 Ring Muscle-ups

10 Overhead Squats (155-185/105-135#)

*scale as needed for muscle ups- you can do strict pull-ups as a good sub and ring dips or do transition work- ask a coach if you have questions

CrossFit Dragon Fire – CrossFit

2k Row (Time)

Max Effort 2k Row

CrossFit Dragon Fire – CrossFit

Metcon (5 Rounds for reps)

1. Snatch

60%/2, 65%/2; (70%/2)3

2. Snatch Pull

(80%/3)4

3. Back Squat

(70%/3)4

4. Conditioning

With a running clock

A. AMRAP 5 of Burpee BJ Overs, 24/20

Rest 5:00

B. AMRAP 4 of 10 (32′) Meter Shuttle Runs (1 foot must cross the line at each turn around

Rest 4:00

C. AMRAP 3 of Power Cleans, 155/105

Rest 3:00

D. AMRAP 2 of Wallball Shots, 30/20

Rest 2:00

E. AMRAP 1 of Max Unbroken Pull ups