March 30, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – AMRAP 3 Minutes

7 Hang Power Cleans 95/65lbs 7 OHS

7 Calories on Bike

2. Lift – 6 Sets

5 T&G Power Cleans into

6 Front Rack Walking Lunges Increase weight every 2 sets

3. Metcon – For Time

16 Rounds

10/7 Calories on AAB

15 Wallballs 20/14lbs

10 Ring Dips Alternate full rounds with a partner

4. Extra – For Reps

AMRAP :30 x 5

Rest :90

Max Rep HS Shoulder Taps (against wall , on box or freestanding)

Post-open blues

CrossFit Dragon Fire – CrossFit

AMRAP repeats (8 Rounds for reps)

Minute 1: Run 100m Air assualt runner

AMRAP Burpees in remaining minute

Minute 2: Run 100m Air assault runner

AMRAP KB snatch 53/35 (alternate hands if needed)

Minute 3: Run 100m air assault runner

AMRAP Dball over shoulder 100/80

Minute 4: Run 100m air assault runner

AMRAP situps.

Rest 1 minute between each AMRAP

rest 3 minutes when finished and repeat.

March 28, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -3 Rounds

15 Good Mornings 75/55lbs

25 Walking Lunge Steps

5 Strict HSPU

2. Lift -Deadlift

3×12 @50-55% of 1RM For Speed

3. Metcon – For Time

240 Double Unders

120 Pull Ups

100 Hang Clean and Jerks 95/65lbs

120 Push Ups

240 Double Unders

Alternate sets with a partner. Double Unders must be completed in sets of 40, Pull Ups and Push Ups in sets of 10, and Hang Clean and Jerks in sets of 10.

4. Extra – For Rounds and Reps

AMRAP 8 Minutes

Max Cals on the Ski Erg Share work with a partner, switch anytime

March 27, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2 Rounds

20 Goblet Squats

50′ HS Walk or 5 wallwalks

Row 250m

2. Lift –

Pause Front Squat

Build to a Heavy Triple Then perform 3×3 @ 80% of your triple

3. Metcon – For Time

EMOM until completion

12/10 Calorie Row

Max Burpee Box Jumps 24/20″ in remaining time

Continue until 200 total Burpee Box Jumps are completed Alternate minutes with a partner

4. Extra – For Completion

4×10 to 20 GHD Sit Ups or regular sits ups Rest as needed

March 26. 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up AMRAP 4 Minutes Run 200m then Max Rep Wallballs

2. Lift –

Push Press 3-3-3-3-3

3. Metcon – For Time

40 Clean and Jerks 115/75lbs then

40-30-20

Deadlifts 225/155lbs Handstand Push Ups then

40 Snatches 115/75lbs

Share the work with a partner, switch working athletes anytime.

4. Extra –

3×15 Sandbag Squats or dball 80-150/50-100lbs

Rest as needed

March 25, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -3 Steady Rounds

10 Empty Bar OHS w/ :02 Pause in bottom

10 Box Jump Overs 20/16″

15 Push Ups

2. Lift

EMOM for 15 Mins

1 Snatch Pull + Snatch Start at 70% and build

3. Metcon – For Time

5 Rounds

Row 600/500m

12 Bar Muscle Ups or 2xCTB

Share the work with a partner, switch working athletes anytime.

4. Extra – For Completion

Accumulate 3 Minutes in an L- Sit or variation

(Parallettes, Hanging, Rings, etc)

March 23, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up – 2 Rounds

Row 800/650m

20 Light Good Mornings

2. Lift

Deadlift

5×5

add or subtract weight as needed

3. Metcon – For Time

600/500m Ski

30 KB Swings 53/35lbs 600/500m Ski

30 KB Snatch 53/35lbs

600/500 ski

*may use other than ski if taken

4. Interval –

AMRAP 3:00 x 3

Rest 2:00

6 Push Jerk 165/110lbs

9 GHD Sit Ups

12/8 Calories on AAB Continue each round where you leave off

*More Options:

Lighter Barbell

Regular Sit Ups

Any machine for Calories

March 21st, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

A little fun one from Crossfit Hawaii

Partner Workout – Dumbbell (50/35)

600m Run – 60 DB Snatches

400m Run – 40 DB Snatches

200m Run – 20 DB Snatches

Partners Run at same time and split reps

*you can sub rowing if you want

March 20, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up -3 Rounds

25 Calorie Row

25 Wallballs

2. Lift – 10 Round EMOM of

1rep@ 80% Squat Clean and Jerk

3. Metcon – For Time

40/32 Calorie Row Straight into 10-8-6-4-2

Squat Snatch 95/65lbs

Box Jump Over 24/20″

*More Options: Power Snatch to OHS

4. Flush –

30-50 minutes on the bike at a comfortable pace.

March 19, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up -3 Rounds

20 Air Squats w/ :01 pause

20 Banded Good Mornings 1:00 on any Bike

2. Lift – Back Squat

6×2 (Start around 85%) Rest as needed

3. Metcon – For Time

40-30-20-10

Wallballs 20/14lbs

Deadlifts 115/75lbs *More Options:

Try 35-25-15 Rep Scheme

4. Interval – For Time

4k Bike Rest 5:00

4k Bike

« Older Entries