Jan. 19, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

Floss Shoulders

3 Steady Rounds:

50ft Handstand Walk or 5 wall walks

16 Dumbbell Snatch 40-50/25-35lbs

16 Push-Ups

2. Strength

Find a 1RM Push Jerk

3. Met-Con

For Time

21-15-9

Dips

Toes to Bar

Alternating Dumbbell Snatch

50/35lbs

4. Interval

AMRAP 4 Minutes x 3

80′ Dumbbell Front Rack

Walking Lunge w/ 50/35s

10 Dumbbell Box Step Overs

20/16″ 50/35s

Max Rep Double Unders in

remaining time

Rest 2:00

Push Jerk (1rm)

Happy Friday

CrossFit Dragon Fire – CrossFit

Metcon (Time)

On the Air Runner:

run 400m

10 slamballs–35/25

run 300m

20 slamballs

run 200m

30 slamballs

run 100m

40 slamballs

Optional: Run 50 miles (not for time)

Bro work:

Curls in front of the mirror.

Jan 17, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm-up

Floss Hips

3 Steady Rounds:

15 Light Romanian Deadlifts

Run 400m

2. Strength

Deadlift

1 Max Set @ 275/185lbs

*More Options:

Less weight on Deadlift Set

3. Met-Con

AMRAP 5 Minutes

100′ Shuttle

(50′ out and back)

8 Chest to Bar Pull Ups

*More Options:

Regular Pull Ups instead of

CTB

4. Bitch Work

4 Rounds

800m Run

1000/850m Row

*More Options:

Shorter distances on both

Run and Row

Jan. 16, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

Floss Elbows

Then

18 Box Jumps

15 OH Walking Lunge Steps

95/65lbs

12 Kipping Ring Dips

2. Strength

1RM Misfit Snatch Complex

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

3. Met-Con

AMRAP 12:00

150 Wallballs 20/14lbs

90 Double Unders

30 Muscle Ups

*This is an Open WOD retest

so try to keep scaling to a

minimum

4. Interval

For Total Reps

3 Rounds

AMRAP :90

Max Rep Alt Pistols

Rest :90

AMRAP :90

Max Rep Lateral Bar Burpees

Rest :90

*scale pistols to box or leg behind other as needed

Jan. 15, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up Floss Ankles Then

3 Steady Rounds:

6 Strict Pull Ups

12 Toes to Bar

Row 18 Calories

24 Air Squats

2. Strength 5RM Back Squat

3. Met-Con-5 Rounds For Time

2 Rope Climbs

12 Toes to Bar

12 Shoulder to Overhead 115/75lbs

4. Interval AMRAP 20 Minutes Max Distance on bike

Back Squat (5 rm)

Jan. 14, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

RETEST WEEK-refer to week of Dec. 3-8th for previous results

1. Warm-up

Floss Quads above the knee

Then

2 Steady Rounds

Bike 1k on bike

30 Alternating Jumping

Lunges

15 Banded Good Mornings

2. Strength

Find your 1RM “Misfit Clean

Complex”

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

3. Met-Con

2 Rounds For Time:

40/24 Calories on bike

20 Hang Clean and Jerk

135/95lbs

4. Interval

Every 3 Minutes Until Failure *30 Minute Cap

Row 500/450m

10 Kipping Hspu’s

*More Options:

Less HSPU on the first round Standard Push Ups

Jan. 12, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm-up

Floss Ankles

4 Steady Rounds

:30 Nose and Toes to wall

12 Kettlebell Swings

8 Burpees to Target

2. Oly

Squat Clean

4×5 @75-80%

Bike slow for 2 mins as recovery

3. Met-Con

AMRAP 12 Minutes

40′ Handstand Walk or 4 wall walks

20 Front Squat 95-115/55-75lbs

20 Bar Facing Burpees

4. Interval-just get work done does not need to be timed

3 Rounds

25/20 Calorie Row

25 Push Press 95-135/75-95lbs

Rest 2:00

01-11-19

CrossFit Dragon Fire – CrossFit

A: Metcon (Time)

21-15-9

Deadlifts 185/135

calories on bike

50 double unders in between each round

Optional conditioning:

every 2 minutes for 8 rounds

Row 250/200 meters

3 power cleans 115/75

Jan. 10, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

Floss Wrists

3 Steady Rounds

15 Push Ups

15 Empty Bar Thrusters

Run 200m

2. Strength

Front Squat

2-2-2-2-2

Then

Go for 1RM

3. Interval

For Time

5 Rounds

25 Double Unders

6 Kipping Handstand Push

Ups

12 Dumbbell Deadlift 70/50s

Rest :90

All sets SHOULD BE

UNBROKEN so adjust reps or mod accordingly

4. Accessory

Sandbag or bar Walking Lunge

95-150/75-100lbs

5×16

Then

Bench Press

5×5

*More Options:

Lighter Sandbag or other Odd

Object

Jan. 9, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

Floss Hips

4 Steady Rounds

10 Box Step Ups w/

Dumbbells

10 Calories Bike

10 Push Ups

2. Strength

Push Jerk

5×3 @ 85-90%

3. Oly

Misfit Snatch Complex

Every 2:00 for 8 Minutes

3 Reps @ 70%+ of 1RM

You can build throughout sets

*More Options:

Lower Percentages

4. Met-Con

“JT”

21-15-9

Handstand Push-Ups

Ring Dip

Push Ups

*put time in box below as this is a hero wod

Push Jerk (5×3)

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

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