June 30, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up:3 Steady Rounds

10 Box Jump Overs 24/20″

10 Pull Ups

10 DB Squat Snatch 50/35lbs

LIFT: Strict Press

10×1 As Heavy As Possible-can build

Strict ring Dips

8-12 sets of 5

Keep rest short, but keep sets Unbroken

WOD: 4 Rounds

10 Front Squats 175/115lbs

2 Rope Climbs

50 Double Unders

OPTIONAL: Sprint 100m x 6

Walk back to starting line slowly for recovery/rest

*from door to down spout on other building

Shoulder Press (10×1 heavy can build)

June 28, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: Move Steady Through

Row 500m

30 Goblet Squats

Row 500m

LIFT: EOMOM for 16 Minutes Full Snatch + Hang Snatch As Heavy As Possible

Weight can move up and down across eight sets

Good Mornings 3×25 75-95/45-65lbs

WOD: For Time

15 Shoulder to OH 115/75lbs

15 Bar Facing Burpees

20/15 Calorie Ski

10 Shoulder to OH

10 Bar Facing Burpees

15/10 Calorie Ski

5 Shoulder to OH

5 Bar Facing Burpees

10 Calorie Ski

OPTIONAL: 4 Rounds AMRAP 2:00 Row 400/300m

Max Bar Muscle Ups in remaining time

Rest :60

options: banded or ctb’s or strict pull-ups

June 27, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up:

10 Minute Steady Run then

Floss Shoulders

LIFT:

Sumo Deadlift 10×3 @ 60% of 3RM Speed Work

No Bounce – Silent

GHRs 6-8 sets of 5

WOD: For Time

75 Wallballs 20/14lbs

2k on Bike

75 Wallballs

OPTIONAL: 5 Rounds

Run 200m

15 Bar Facing Burpees

Rest 2:00

10×3 : Sumo Deadlift (10×3 at 60%)

June 26, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Rounds

:30 HS Hold

Row 250m

10 Kipping Ring Dips

LIFT:

Power Clean and Push Jerk 5×5 @ 75%+

Drop and Reset Reps Rest 2 Mins between sets

Seated DB Press 5×7

Heavy and Unbroken

WOD: 3 Rounds

30 KB Snatch 53/35lbs

100′ Overhead Walking Lunge Steps 53/35lbs

Switch arms anytime on both movements

OPTIONAL:AMRAP 10 Minutes

12 Toes to Bar

50 Double Unders

9 Toes to Bar

40 Double Unders

6 Toes to Bar

30 Double Unders (start over, no rest)

Power Clean and Jerk (5×5 at 75%+)

1+1 Power Clean + Jerk

June 25, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up: Ski 2k

Lift:

Do 3 sets of 12 banded squats to box to warm up

Box Squat 6×2 @ 80%+

Barbell or DB Split Squats 6×10 (3×10/side) Tempo of 2:1

Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on

the way down

WOD: MARY- AMRAP 20

5 HSPU

10 Alternating Pistols

15 Pull Ups

*put in box below and if you do option then put total run time in time.

Optional:

Run 800m x 4 Rest 1:1

BOX SQUAT (6×2 80%)

BOX SQUAT TO 90 OR LOWER

: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

JUNE 23, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

WARM UP: 4 Rounds

10 Calories on Bike

20 abmat sitUps or 10 ghd situps

LIFT:

Bench Press 5×5 @ 80%+ 2RM

STRENGTH:

Deficit OR reg Push Ups 8×10

Place hands on 2″ plates and lower chest between them to the floor

5 Rounds

8 dball to or over Shoulder 100/80lbs

100′ dball Carry (across gym and back)

15 DB Push Press 50/35s

*mod weight of dball as needed

OPTIONAL:

BIKE Sprints 10/7 Calories x 8

Rest 2-3 Minutes between sets

First Day of Summer WOD

CrossFit Dragon Fire – CrossFit

A: Metcon (Time)

run 400 m THEN:

5 rounds

3 deadlifts 225/155

5 burpee bar over

7 pullups

THEN:

run 400 m

B: Metcon (Time)

In teams of two row:

M+M teams 2k

F + M teams 1800m

F + F teams 1600m

Dudes switch out every 250m

Chicks switch out every 200m
Use the rower to mark your time cheaters!

June 21, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm upLbMove Steady Through

Row 500m

40 Empty Bar OHS Row 500m

LIFT:

Power Snatch 7×4 Touch and Go 70%+

Overhead Squats-7×3 70-80%

WOD: 5 Rounds

5 Squat Clean Thrusters 155/105lbs

3 Rope Climbs

15 Toes to Bar

OPTIONAL: 5 rounds

Run 100m 12 Ring Dips Run 100m

Rest :90 between rounds

Power Snatch (7×4 T&G can build)

Overhead Squat (7×3 70-80% )

June 20, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up:

10 Minute Steady Bike then

Floss Hip Flexors

Lift:

Sumo Deadlift

5×2 As Heavy As Possible No Bounce – Silent

Strength:

Strict CTB Pull Ups 4x 3 to 5 Tempo of 2:1

Take twice as long on eccentric as concentric so Fast on the way up, Slow on the way down

WOD:

40-30-20

Sumo Deadlift High Pull 75/55lbs

Wallballs 20/14lbs

Run 400m after the round of 40 and 30 (two Runs sandwiched in)

Optional:

10 Rounds 1:00 on / 1:00 off

Max distance on bike- put distance in notes

Sumo Deadlift (5×2 across heavy)

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