Dec. 31, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Row Conditioning

9 Rounds:

1:40 on, :20 off

*Rest 2 min rest after round 5

*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

Record total meters.

2. Conditioning

3 Rounds:

500 Meter Row

12 Push Jerks (135-155/95-105#)

15 T2B

Run ‘n Jump

CrossFit Dragon Fire – CrossFit

Metcon (Time)

5 rounds for time

35 Double unders

Run 200 m

**200m run is from the east man door to the end of the old building and back.
Quick and easy WOD so take some time afterward to work mobility.

Dec. 29, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

We have been cuing a lot on rowing lately and here is a great video to help with some common errors we have been talking about- please watch. Practice this during wod today and strive to be better with technique. With technique improvements will come!

http://library.crossfit.com/free/video/CFJ_AF_Shane_CommonErrors.mov

1.Back Squat

78%/4

83%/1

78%/4

86%/1

78%/4

88%/1

2. Conditioning

“Tricicle”

EMOM 18:

Min 1: 15-25 Russian KB Swings (70/53#)

Min 2: 12-15/8-12 Cal Bike

Min 3: Row for Max Calories*

*Score = Total calories after 6 rounds

3. Midline

accumulate a total of 1-1:30 minutes of l-sit on pbars

Dec. 28, 2016

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

1. Power Clean + Power Jerk

60%/2+1

70%/2+1

(75%/2+1)3

2. Clean Pull

(100%/3)4

3. Front Squat

75%/3

80%/1

75%/3

83%/1

75%/3

85%/1

4. Conditioning

AMRAP 3:

75 DU Buy-In

15 Deadlifts (185/135#)

15 Bar Facing Burpees

Rest 3:00

AMRAP 3:

75 DU Buy-in

10 Deadlifts (225/155#)

10 Bar Facing Burpees

Rest 3:00

AMRAP 3:

75 DU Buy-in

5 Deadlifts (275/185#)

5 Bar Facing Burpees

Dec. 27, 2016

CrossFit Dragon Fire – CrossFit

Metcon (No Measure)

1. Power Snatch

60%/3

65%/3

70%/3

(75%/3)3

2. Snatch Pull

(100%/3)4

3. Back Squat

75%/5

80%/1

75%/5

83%/1

75%/5

85%/1

4. Gymnastics Conditioning

1-6 strict mu if you can do them or transition work

12 strict c2b

18 strict pull ups

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
full clean on these today

Dec. 26, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Conditioning

For time:

1 Round EVA:

800m Row

30 KB Swings (32/24kg)

30 Pull-ups

1 Round: KELLY w/bike

30 Cal Bike

30 Box Jumps (24/20″)

30 Wallballs (20/14#)

1 Round EVA:

800m Row

30 KB Swings (32/24kg)

30 Pull-ups

Christmas Wod

CrossFit Dragon Fire – CrossFit

Metcon (Time)

12 DAYS OF CHRISTMAS”

1 Power Snatch (95# / 65#)

2 Ring dips

3 Burpees

4 Pull-ups

5 Toes-2-Bar

6 Push-ups

7 Air-Squats

8 Jumping Lunges (each jump = 1)

9 Box Jumps (24,20)

10 Wall-Balls (20# / 14#)

11 KBS (53# / 35#)

12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

Metal Dragon version

1 mu

2 pwr snatch 135/95

3 hspu

4 ctb

5 ttb

6 burps

7 alt pistols

8 jump lunge

9 box jump 36/30

10 wb 25/16

11 kb 2/1.5

12 thrusters 135/95

12 days of Christmas

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1 Power Snatch (95# / 65#)

2 Ring dips

3 Burpees

4 Pull-ups

5 Toes-2-Bar

6 Push-ups

7 Air-Squats

8 Jumping Lunges (each jump = 1)

9 Box Jumps (24,20)

10 Wall-Balls (20# / 14#)

11 KBS (53# / 35#)

12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.
Yes, we’re doing it on Friday for those that can’t come in on Saturday. This song will play every other song on the mix. You have the power to make it stop. Just finish the WOD:https://www.youtube.com/watch?v=PA6QsHdXwdI

Dec. 22, 2016

Announcements

SAT. AM 10am-12 is 12 Days of Christmas wod! Come warm up and we will ALL go at same time 🙂 Sunday gym Closed.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

60%/2

65%/2

70%/2

(75%/2)2

2. Clean & Jerk

60%/2

65%/2

70%/2

(75%/2)2

3. Front Squat

(65%/2)3

4. Conditioning

5RFT:

20 Calorie Row

10 Thrusters (105-115/75-85#)

*pick a weight where you know that the thrusters will be broken in no more than 2 set’s preferable the 1st 2 sets ub

Dec. 21, 2016

Announcements

SAT. AM 10am-12 is 12 Days of Christmas wod! Come warm up and we will ALL go at same time 🙂 Sunday gym Closed.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Power Clean

(65%/2)3

2. Clean Pull

(75%/3)3

3. Back Squat

(65%/2)3

4. rope climb practice. Get 5-10 in or rope pulls from floor to standing x 20

5. Conditioning

2RFT:

15 Calorie Row

15 Kipping HPSU

15 C2B

Rest :15 seconds

15 C2B

15 Kipping HPSU

15 Calorie Row

Rest 1:00

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