Friday Team WOD

CrossFit Dragon Fire – CrossFit

Metcon (Time)

In teams of 2:

Row 1k m/m teams; 900m f/m teams; 800m f/f teams

150 double unders

100 air squats

75 situps

50 pullups

25 burpee box jumps (20 inch)

100 cals bike m/m teams; 90 cal f/m teams; 80 cal f/f teams)
Split work however you want; only one teammate works at a time;

Dec. 28, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Hang Squat Snatch

Every 1:30 x 5 Sets:

Hang Power Snatch

Overhead Squat

Hang Squat Snatch *pick a challenging but doable weight

then

7 Minutes to Build to Heavy Hang Squat Snatch

2. Overhead Squat

2 Sets of 10 – again challenging weight and you can use the rack

3.Muscle-Ups ring or bar

5 sets of 3-5 with 20 du’s in between each set

*can do transitions

4. Conditioning

AMRAP 20:

27/21 Calorie Row

21 Pull-Ups

15 Burpee Box Jumps (24/20)

9 Clean and Jerks (135/95)

Dec. 27, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Barbell Conditioning

On the Minute x 5

5 Touch and Go Power Clean and Jerks

*Repeat from last week, aim to improve slightly

2. Conditioning

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wall Balls (20/14)

30 Double Unders

3. Midline

2 Rounds:

50 AbMat Sit-Ups

20 Back Extensions

Dec. 26, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

Strict Handstand Push-ups

1. Alternating On the Minute x 12

Odd –15/10 Calorie Row

Even – Max Strict Handstand Push-ups in :40 Seconds (to mats or on box)

2. Front Squat

Build to a Heavy Single

3. Conditioning

AMRAP 5:

21-15-9

Kettlebell Swings (53-70/35-53)

Front Squat (125-135/85-95)

Calorie Bike

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swings (5370/35-53)

Front Squat (115/80)

Calorie Bike

Score is total reps for both amraps

Dec. 22, 2017

CrossFit Dragon Fire – CrossFit

12 Days of Christmas (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

Metal Dragon option

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

Dec. 21, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Thruster

On the Minute x 10

1 Squat Clean Thruster

*pick a challenging weight since it is just 1 ea min.

2. Conditioning

AMRAP 8:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

3. Row Conditioning

On the Minute x 16 (4 Rounds)

Minute 1 – 18/14 Calorie Row

Minute 2 – 15/12 Calorie Row

Minute 3 – 12/9 Calorie Row

Minute 4 – Rest

Dec. 20, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Barbell Conditioning

On the Minute x 5

5 Touch and Go Power Clean and Jerks- pick a weight that you can do unbroken each set

2. Conditioning

5 Rounds On the 4:00

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (135/95)

*if you cannot finish in 4 min window then just continue until you are done with 5 rounds and post time

3. Barbell Reverse Lunge-85-95/55-65

2 x 20 (Total Steps)

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