New Year’s Eve 9am-12 only

Announcements

Holiday schedule: New Year’s Eve 9-12 New Year’s Day 4-8

CrossFit Dragon Fire – CrossFit

Metcon (Time)

. Warm-up


Floss Shoulder

4 Steady Rounds

Bike 15 Calories

15 Push Ups

15 Empty Bar Overhead Squat

2. Strength


Back Squat

4×4 @ 85%

Add 5-10lbs if last week was successful

3. Oly

Power Snatch

4 Rounds

:90 on

2:30 off Singles @ 77.5-82.5% Drop and Reset

4. Bitch Work

For Time

4 Rounds

20/16 Calorie Row

12 Jumping Squats w/ 95/65lb Barbell on back

Rest 3:00

*More Options:

Less weight on Barbell

Dec. 29, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm-up

Floss Quads above Knee

4 Steady Rounds

Ski 250m

15 Weighted Box Step Ups

:30 Sandbag Hug 150/100lbs

2. Oly

Squat Clean

4×5 @ 70-75%

Bike or row 25 cals casually between sets

3. Met-Con

AMRAP 14 Minutes

9 Toes to Bar

6 Power Clean 155/105lbs

24 Air Squats

4. Bitch Work

2 mile run, 5 mile bike or 5k row

Crawl ball

CrossFit Dragon Fire – CrossFit

Metcon (Time)

4 rounds for time

10 slamballs over the Spealler bar (50/30)

row 250/200

Set rower up on other side of room. You must bear crawl when moving between the slamball station and the rower.

Dec. 27, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Floss Ankles

3 Steady Rounds

12 OH Walking Lunge Steps with single DB

Run 200m

18 Push Ups

2. Strength Front Squat 6-6-6-6 Then Go for 3RM

For Time

3 Rounds

15 Power Snatch 75/55lbs

15 Pull Ups

15/9 Calories on Assaut Bike Rest 2:00

Snatch and Pull Ups sets SHOULD BE UNBROKEN *More Options:

Less Reps on Snatch and Pull Ups to stay Unbroken

4. Accessory

Back Rack Walking Lunge

5×10

Then

Bench Press

4×10

Front Squat (3 rm)

Dec. 26,2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

Floss Elbows/Biceps

2 Steady Rounds

Bike 30 Cals

15 Dumbbell Push Press

20 S-Arm Dumbbell Overhead Squat(10 each side)

2. Strength Push Jerk 5×4 @ 75%

3. Oly

Misfit Snatch Complex Every :90 for 9 Minutes

2 Rep @ 75%+ of 1RM You can build throughout sets

4. Met-Con

For Time

9-7-5

Clean and Jerk 155-185/105-125lbs

Bar Muscle Ups or mods

Dec. 24, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

GYM OPEN 10am to noon only.

1. Warm-up

Floss Shoulders

3 Steady Rounds

Row 500m

10 Jumping Squats w/ 95/65 on back

50ft HS Walk or 5 wall walks

2. Strength

Back Squat

4×4 @ 85%

Add 5-10lbs if last week was successful

3. Oly

Power Clean

4 Rounds

:90 on

2:30 off Singles @ 77.5-82.5% Drop and Reset *More Options: Lower Percentages

4. Met-Con AMRAP 20 Minutes “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Dec. 22, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up Floss Ankles

3 Steady Rounds

Run 400m

15 Deadlift 155/105lbs

15 Push Ups

2. Oly

Squat Snatch

4×5 @ 65-70%

Jog 400m for Rest between sets

3. Interval For Time

3 Rounds

400m Run

100′ Farmers Carry

20 Chest to Bar

Rest 2:00 *Farmers Carry should be a difficult grind, choose weight accordingly

4. Bitch Work

For Time 300/240 Calorie Row *More Options: Less Calories

Dec. 21, 2018 12 DAYS OF CHRISTMAS

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. 20, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

Floss Hips

3 Steady Rounds

:30 Squat Hold

12 Box Jump Overs 24/20″

6 Strict Pull Ups w/ :01 pause at top

2. Strength Front Squat 8-8-8 Then Go for 4RM

3. Interval-For Time

6 Rounds

12 Dumbbell Thrusters 50/35s 2 Rope Climbs

Rest :90

All sets SHOULD BE UNBROKEN. Keep a hand on the rope at all times throughout each set

*enter total time with rest since that would be easier math 🙂

4. Accessory

Back Rack Single Leg Split Squats

6×10 (3 sets/side) Then

Dumbbell Bench Press 5 Max Sets with 70/50s Rest :90

*More Options: Lighter DB that are really heavy for you

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