May 31, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up:3 Steady Rounds

12 Hang Cleans 115/75lbs

18 Push Ups 24/18 Calorie Ski


Find 1RM Power Clean

WOD: 3 Rounds

10 Power Snatch 105/70lbs

15/9 Calories on Bike

20 Wallballs 20/14


15 Deadlift 155/105lbs

50′ HS Walk

1 : Power Clean (1 rep max)

May 30, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up: 2 Steady Rounds Row 1k

20 Push Press w/ Empty Bar


Find 1RM Split Jerk

WOD: AMRAP 20 Minutes

30 Double Unders

4 Squat Cleans 165/115lbs

4 Muscle Ups


For Time

20 Toes to Bar

20 Shoulder to OH 135/95lbs 16 Toes to Bar

16 Shoulder to OH

12/12, 8/8, 4/4

Split Jerk (1 rep max)

May 29, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 4 Steady Rounds

15 KB Swings 53/35lbs

15/10 Calories on Bike

WE DID THIS WORKOUT DAY ON 4/3 if you want to see past result


Find 1RM Snatch

WOD: For Time

50 Burpee Box J Overs 24/20″

40 Single Arm DB C&J 50/35lbs (Switch hands anytime)


10 Minute Cap

if you cap put reps in notes


AMRAP 9 Minutes

Run 200m

2 Rope Climbs

Snatch (1 rep max )

MURPH 2018

CrossFit Dragon Fire – CrossFit

Gym open from 9am to noon only 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
can break middle part as you wish-

May 26, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up – Move Steady Through

Row 500m

30 Light Good Mornings

Row 500m


Front Squat 3×8 @70%+

Push Press 2-2-2-2-2 Build weight over sets

WOD: 5 Rounds

10 Sit Ups

12 Power Snatch 75/55lbs

14 Pull Ups


For Time 70 Toes to Bar Choose a sustainable fixed set and repeat until you reach 70 reps

Front Squat (3×8 @70%+)

Push Press (5×2 build to heavy set)

Team Annie

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

In teams of two

20 min AMRAP



Double unders

and situps

Split work however you want but only one athlete works at a time. When finished with Annie, max cals on Air Assault bike. Score is total cals.

May 24, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Rounds

:30 HS Hold Run 200m

15 Goblet Squats


Power Snatch Touch and Go 5×5 (Heavier than last time)

WOD: 5 Rounds

15 KB Swing 70/53lbs

20 Push Ups

Row 500/400m

Rest 2:00

*put total time for score with rest included


Strict Ring Dips 1 Max Set

then AMRAP 6 Minutes Complete 1/4 of your Max Set Unbroken as many times as possible

*or 5 sets of 5 using bands or mod as needed

Power Snatch (5×5 can build T&G)

May 23, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up:

10 Minute Steady Bike then

Floss Ankles and Quads

LIFT: Back Squat Find 1RM

WOD: 4 Rounds

100′ Farmers Carry 70/53s (out to middle downspout on other building and back)

5 Squat Cleans 165/110lbs

2 Rope Climbs


8 CTB Pull Ups

Run 200m

Back Squat (1 rm)

May 22,20018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up 2 Steady Rounds:

15 Dumbbell Push Press

30 Calorie Bike

10 Toes to Bar

2. Strength

Squat Clean


Build to 1RM

Hopefully you’ve made a lot of corrections over the last month and a half and are ready to hit a big PR.

3. Met-Con

For Time:

50 Single Arm Dumbbell Clean and Jerk 50/35lbs (open style)

40 Push Ups

30 Alternating Dumbbell Snatch

20 Kipping Handstand Push-Ups

10 DB Overhead Squats (each side)

10 Strict Handstand Push-Ups

*More Options:

Lighter Dumbbell

Push Ups instead of Handstand Push-Ups

Front Squats instead of Overhead Squats

There are a lot of DB movements. Choose a weight you can complete all these movements with, without being forced to stand around a bunch.

4. Gymnastics – practice hand stand holds 10×30 sec, wall walks 5×3 or walking practice for 10 mins

Squat Clean (1 rm )

May 21, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm-up

Row 2k

2. Strength

Zero Bounce Deadlift

4×4 @80-90% of 1RM

You should get a solid dose of Deadlifting without feeling wrecked. Focus on perfect reps and you will get stronger.

3. Conditioning

AMRAP 30 Minutes

Bike 12/8 Calories

40 Double Unders

Row 12/8 Calories

12 Burpees to 6″ Target

*More Options:

Less Calories and/or Burpees each round

You’ll be holding whatever pace you can hold on the Bike, Row, and Burpees, but we want you to try to go UB on each set of Double Unders.

4. Gymnastics

For Time

30 Muscle Ups

*More Options:

60 CTB or 80 Pull Ups

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