End of November

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Two stations, 10 meters apart

Station one: 20 reps slamball over shoulder 80/50

Station two: 5 KB deadlifts 70’s/53’s, then farmers carry to station 1 and back.

Five rounds for time. You must do walking lunges when you move between stations empty handed.

Nov. 29, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 4 Steady Rounds

15 DB Thrusters (light)

15 Push Ups

15/10 Calorie Bike

LIFT:

Find 1RM Front Squat

WOD: For Time

15 HSPU

15 Power Snatch 75/55lbs

12/12 9/9 6/6 3/3

Optional – 5 Rounds

Max Rep Bench @ Bodyweight (or less-but heavy) Rest 2:00

Max Rep Pull Ups -no coming off bar Rest 2:00

1rm: Front Squat (1rm)

Nov. 28, 2018

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

Warm up: 3 Steady Rounds

80′ HS Walk or 5 wall walks

8 Deficit HSPU 2″ -kip or strick

Row 500m

LIFT:

Find 1RM Clean

then

AMRAP 5 Minutes Max Rep Squat Clean @85%

WOD: AMRAP 4 Minutes x 3 Rest 2:00

Row 500m/400m

15 Deadlifts 225/155lbs

Max Rope Climbs in remaining time

*count row as 1 rep

Optional: For Time

400m dball or kB or db Carry (any way)

80-100/50-80lbs

Nov. 27, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: AMRAP 4 Minutes

8 Goblet Squats

6 Burpees

Bike 8/6 Calories

then Couch Stretch 2:00/side

LIFT:

Find 3RM Back Squat

WOD: 3 Rounds

12 Thrusters 105/70lbs

15 Bar Facing Burpees

15 Toes to Bar

Row 2k Rest 5:00 (go hard)

Row 500m x 3 Rest :60 pace of 500m is exact average time as your 2k pace

Two part test: 2k time and Total time off exact 500m average (whether you’re over or under the time, that seconds off your average)

Back Squat (3 rm)

Nov. 26, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

RETEST WEEK OCT 15 was test week if you want to check out how you compare

Warm Up: Jog 1mile

LIFT:

Find 1RM Snatch

then

AMRAP 5 Minutes Max Rep Squat Snatch @85%

WOD: For Time

70/40 Calories on bike

45 Wallballs 20/14lbs

20 DB Box Step Overs 50/35lbs 24/20″

Shuttle sprints x5

run to end of other building and walk back

Optional: work for 8 mins for skill

1 Muscle Ups with 1 ring dip (try to get as many as poss up to 20)

subs work on 20 CTB or reg pullups + 20 ring dips

Snatch (1 rm)

Snatch (1 rm)

Nov.24, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Primer

AMRAP 4 Minutes

40′ Handstand Walk or 4 wall walks

30 Box Jump Overs

Max Distance on C2 Bike

Stretch: Couch Stretch 2:00/side

2. Strength

Pause Front Squats 1-1-1-1-1

1 full second pause in the bottom

3. Met-Con

For Time

25 Front Squats 135-185/95-135lbs

100′ Handstand Walk or 10 wall walks

25 Front Squats

4. Bitch Work

Run 3-6 Miles or row 5k or bike 6 miles

Post-Thanksgiving burn-off

CrossFit Dragon Fire – CrossFit

A: Metcon (Time)

100 double under buy in, then:

10-1 pushups

5 KB swing between each set (70-53)

B: Metcon (5 Rounds for distance)

Rowing sprints:

20 seconds on, 40 seconds off for distance

5 rounds.
Set the rower on intervals of 20 seconds with 40 second rest. Mark meters rowed for each round.

Happy Thanksgiving!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Thanksgiving girls mash up

20 pulluips

20 push ups

20 sit ups

20 air squats

400m run

21 kb

12 pullups

15 thrusters 95/65

400 m run

15 hspu

20 ground to oh 95/65

400 m run

30 box jump 24/20

30 wb 20/14

Nov. 21, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Straight Through

25 Dumbbell Deadlift 35/25lbs

25 Dumbbell Hang Cleans

25 Dumbbell Push Press

Row 500m

2. Strength

Back Squat 4×6 @75%+

5-10lbs Heavier than last week

3. Oly

Squat Clean

Warm Up

4×2 @ 60-70%

w/ pause at knee

drop and reset

Then

7×1 @ 90%+

4. Interval

3 Rounds

21 Bench Press 95-135/65-95lbs

21 Sumo DLHP 95/65lbs

400m Medball Run

Rest 2:00 score total time with rest

Nov. 20, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Primer

Ski 1k

20 Strict Pull Ups

Stretch: Twisted Cross 2:00/side

2. Met-Con

3 Rounds

5 Squat Snatch 115-155/75-105lbs

6 Bar Muscle Ups or 6ctb+6dips or jumping from box

Run 200m

3. Bitch Work

“Perfect Pace”

Ski 1000m/850m x 3

Rest 3:00

Hold 2k PR Pace

4. Accessory

Sandbag Squats 80–150/50-100

5×10

and

Bent Over Barbell Row

3×15 pick weight that will give you great form

Less sets overall

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