Happy Halloween! Oct. 21st, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

Straight Through

50 Thrusters 45/35lbs

40 Push Ups

150′ HS Walk

LIFT:

Back Squat 4×6 @75%+ 5-10lbs Heavier than last week

Snatch

Warm Up 4×2 @ 60-70% w/ pause at knee drop and reset

then

7×1 @ 80-90%

WOD: AMRAP 4:00 x 3 Rest 2:00

15 bench at 79%of max

12 Ring Dips

Max Distance on Rower in remaining time

Snatch (7×1 can build)

Oct. 30, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Primer

2k Bike

3 Rounds of Cindy

Stretch: Saddle Pose

WOD: 21-15-9

Box Jump Overs 24/20″ Thrusters 95/65lbs

Calories on Bike

Lifts:

A- Sandbag Squats 100-150/80-100lbs 5×12

B-Bent Over Barbell Row 3×12

Optional “Perfect Pace”

Run 400m x 5

Rest 2:00

Hold 1mi PR Pace throughout

Oct. 29, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up: 3 Steady Rounds

12 Medball Cleans

16 Tall Box Step Ups

20 Calories Row

Lift:

Clean and Jerk 6×3 @ 70-75%

WOD: 5 Rounds

15 Bar Facing Burpees

20 Wallballs 20/14lbs

25 Single DB Hang Clean and Jerk 50/35lbs

WOD 2 nft: 2 Rounds

30/20 Calories on bike

15 Deadlift 225/155lbs

15 Pull Ups

Rest 3:00

Clean and Jerk (6×3)

Oct. 27, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Primer

AMRAP 4 Minutes

30 Heavy Russian Swings

30 Push Ups

Max Distance Row

Stretch: Couch Stretch

2:00/side

Pause Front Squats

5-5-5-5-5

1 full second pause in the bottom

Power Snatch 4×1

Snatch Pull 4×1

Snatch Deadlift 4×1

Run 4 Miles or bike or row for 40-45 mins

Oct. 24, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up: 3 Steady Rounds

10 DBL KB Sumo

Deadlift

10 Hip Extensions

Run 200m

Lift: Push Press

4×4 @ 80%

WOD: AMRAP 10 Minutes

12 OHS 115/75lbs

12 Box Jump Overs 20/16″

Intervals NFT: 4 Rounds

100′ Farmers Carry 70/50s

20 Wallballs 20/14lbs

10 Chest to Bar

Rest :90

Push Press (4×4)

Oct. 24, 2018

CrossFit Dragon Fire – CrossFit

Metcon (4 Rounds for reps)

Warm up: Straight Through

Bike 50/30 Calories (steady)

2:00 Dead Hang from Bar

3×10 Light Zercher Squat

Back Squat 4×6 @75%

Squat Clean

Warm Up

4×2 @ 60-70% w/ pause at knee

drop and reset

then 7×1 @ 80-90%

Every 5:00 x 4 rounds

Rest :90

80 Double Unders

100′ DB Lunge 50’s/35’s

Max Rep HSPU in remaining

time

Clean (7×1 )

Back Squat (4×6)

Oct. 23, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Primer

AMRAP 5 Minutes

Row 1k

Max Lateral Jump

Squats over the Rower

in remaining time

Stretch: Front Split hold

:90/side

WOD #1 AMRAP 15 Minutes

Row 2k

50 Sumo DLHP 95/65lbs

Max Rep Single Arm DB Push

Press 50-70/35-50lbs

(switch arms anytime)

*put this score in your notes

WOD #2 4 Rounds

50 Air Squats

35 Push Ups

20 Chest to Bar or reg pullups both rx

Rest 2:00 put in total time as score with the rest

LIFT:

Back Rack Lunges

5×10 Heavy for you

Bench Press

3×10

Bench Press (3×10)

Back Rack Lunge (5×10)

Oct. 22, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up: 3 Steady Rounds

12 DB OHS (6/side)

15 Banded Good

Mornings

18 Calories on any Bike

LIft:

Snatch

6×3 @ 70-75%

WOD: AMRAP 20 Minutes

4 Muscle Ups (bar or ring) or 4 CTB+4 Ring dips or other sub for your skill level

12 Power Cleans 135/95lbs

24/20 Calorie Row

INTERVAL Not for time 3 Rounds

1k on Bike (any)

15 DB Box Step Overs 18-20″ box only

24/20″ 50/35lbs

Rest :90

Oct. 20, 2018

Announcements

35% off Fit Foods delivery tomorrow, don’t forget to get your order in today! To place order call the Waterfront location and say you want the Sunday delivery at Dragonfire.

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up Primer AMRAP 5 Minutes

Run 400m

25 Box Jumps 20/16″

Max Wallballs in remaining time

Stretch: Ankles/Calves

LIFT: Find 1RM Jerk from Rack or blocks

then

“For Time” 20 Power Clean + Split Jerk at 80% of Jerk Max

WOD: AMRAP 5 Minutes

25 Double Unders

10 Shoulder to OH 95/65lbs

Optional : 40 Minute Run or 20 min scaled down

Run out 20 or 10 minutes, Run back 20 or 10 minutes

Two part test: Total distance covered and How close you get to the start point at the end

Split Jerk (1rm)

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