April 29, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

EMOMx 9:

3 Power Cleans + 3 Front Squats + 3 Push Jerks – pick a challenging weight 75% or above of max pwr clean

2. Conditioning

1 Mile Run

21 KB Swings (70/53)

21 Goblet Squats (53/35)

800 Meter Run

15 KB Swings (70/53)

15 Goblet Squats (53/35)

400 Meter Run

9 KB Swings (70/53)

9 Goblet Squats (53/35)

Get outta the hen house and run

Announcements

Next Monday we are starting 2 six week masters onramp classes for people who are new to CrossFit. If you know anyone who is interested in an onramp style class then please share the information. There will be 2 classes M,W and Th from 830-930 am and 7-8pm. Please ask Michele if you have questions.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

100 double unders

400m run

then 5 rounds of

3 Power Cleans 155/105

5 burpees over bar

7 single-arm overhead KB walking lunge 53/35

then run 400m

100 double unders
KB lunge–each step counts as one;

Switch arms each round of possible.

April 27, 2017

Announcements

Next Monday we are starting 2 six week masters onramp classes for people who are new to CrossFit. If you know anyone who is interested in an onramp style class then please share the information. There will be 2 classes M,W and Th from 830-930 am and 7-8pm. Please ask Michele if you have questions.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

60%/3

65%/3

70%/3

75%/3

80%/2

(85%/1)3

2. Clean & Jerk

60%/2+1

70%/2+1

75%/2+1

80%/2

(85%/1)3

3. Front Squat

(80%/5)5

4. Conditioning

21-15-9:

Jerks (135/95)

C2B Pull-ups

April 26, 2017

Announcements

Next Monday we are starting 2 six week masters onramp classes for people who are new to CrossFit. If you know anyone who is interested in an onramp style class then please share the information. There will be 2 classes M,W and Th from 830-930 am and 7-8pm. Please ask Michele if you have questions.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Power Clean + Front Squat

Work to a heavy single for the day

2. Clean Pull

(90%/5)3

(95%/5)2

3. Back Squat

(85%/3)5

4. Conditioning

For time:

30 Deadlifts (225/155)

30 HSPU

30 Thrusters (95/65)

30 Pull-ups

30 Power Cleans (135/95)

30 Ring Dips

30 Wall Balls (20/14#)

April 25, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

AMRAP 4:

30 Power Snatches (85-95/55-65)

30 OHS

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

20 Power Snatches (105-115/75-85)

20 OHS

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

10 Power Snatches (25-135/85-95)

10 OHS

Max bar-facing burpees in remaining time

Score is total burpees

2.pistol practice-15-20 total – mod options to box or holding plate

April 24, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Power Snatch + OHS

Work to a heavy single for the day

2. Snatch Pull

(90%/5)2

(95%/5)1

3. Back Squat

(70-80%/5)5

4. Conditioning

400m Run

26 Hand Release Push-ups

400m Run

26 KBS (53/35#)

400m Run

26 situps or GHDSU if you train them

400m Run

26 Deadlifts (155/105)

400m Run

26 Wallballs (20/14#)

400m Run

26 Box Jumps (24/20″)

April 22, 2017

Announcements

Today kicks off the Masters and Youth World online games Qualifier! Congrats to our BAD ASS masters who made it to this 2nd stage by being the top 200 in the World in their age group! Go get it CHRIS, ERIC, STEVE, CINDY and MICHELE! Shout out to one of our newest members MATEI who qualified for the youth age division! Cheer this group on this weekend if you see them doing one of their competition workouts. DRAGONFIRE PROUD!!!!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

For Time:

60 situps

30 Burpee Box Jump Overs (24/20)

15 Bar Muscle Ups or 30 CTB’s

30 Burpee Box Jump Overs (24/20)

60 situps

7even by & 7even

Announcements

Today kicks off the Masters and Youth World online games Qualifier! Congrats to our BAD ASS masters who made it to this 2nd stage by being the top 200 in the World in their age group! Go get it CHRIS, ERIC, STEVE, CINDY and MICHELE! Shout out to one of our newest members MATEI who qualified for the youth age division! Cheer this group on this weekend if you see them doing one of their competition workouts. DRAGONFIRE PROUD!!!!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Run 200M

7 Chest-to-bar pullups

7 Kettlebell swings (2.0/1.5 pood)

7 rounds for time
200m–out the east doors, down to the far end of the old building and back

April 20, 2017

Announcements

Today kicks off the Masters and Youth World online games Qualifier! Congrats to our BAD ASS masters who made it to this 2nd stage by being the top 200 in the World in their age group! Go get it CHRIS, ERIC, STEVE, CINDY and MICHELE! Shout out to one of our newest members MATEI who qualified for the youth age division! Cheer this group on this weekend if you see them doing one of their competition workouts. DRAGONFIRE PROUD!!!!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Power Clean + Front Squat

60%/2+3

65%/2+3

70%/2+3

(75%/2+3)2

2. Clean Pull

85%/5; (90%/5)3

3. Back Squat

60%/4

65%/4

70%/4

75%/4

(80%/4)3

3 rds

50 du’s

12 Power Cleans (165-185/105-125)

*challenge yourself on the weight a little today.

April 19, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

3RFT:

500m Row

400m Run

Rest 3:00 between rounds

2. Stamina Conditioning

2 round otm:

Odd: 7 TTB + 7 OHS (115/85)

Even: 7 Bar Facing Burpees + 7 TTB

3. Gymnastics Conditioning

3 Sets:

In a 2:30 minute window, complete:

1:45 of “paced” Ski Erg

Max handstand push ups in remaining 45 seconds

*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

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