Energy management is your responsibility

CrossFit Dragon Fire – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 of:

Kettlebell swing 53/35

Row calories (reset every time)

Three 400 meter runs at any time before you’re done
400m run done after any completed couplet. But you cannot just run 1200m at the begining or end. e.g. you can do 10 kbs and 10 row then run 400m, and not run another 400 until set of 4, for example–but you must do a total of three 400’s.

May 30, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Steady Rounds

10 Muscle Cleans 95/65lbs

25 Lateral Bar Hops

20 Calorie Row

2. Strength Prep – For

Completion

Box Squat

3×10 @40%

AND

Glute-Ham Raises

3×6

3. Strength -Back Squat

3×3 @90%

4. Conditioning – For Time

3 Rounds

20/15 Calorie Ski

20 Sumo DLHP 75/55lbs

5. Bitch Work –

:25 x 4 on AAB- this is all out effort

Rest 2-3 Minutes

May 29, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2 Steady Rounds

30/18 Calories on AAB

8 HS Push Up “Negatives”

(control decent, kip back to top) or reg. push up negatives

15 Pause Goblet Squats

2. Strength Prep – For Completion

SSandbag “Front to Back”

Lunges 100/70lbs

4×10 (5 each leg)

AND

Plank Hold

4 Rounds

:30 on / :30 off

3. Conditioning – For Time

3 Rounds

15 Front Squats 115-185/85-125lbs

25 Pull Ups

35 Push Ups

May 28, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Steady Rounds

10 V-Ups

15 Banded Good Mornings

15 Empty Bar OHS

2. Olympic Lift – For Weight

Pause Power Position Snatch

Warm Up

4×3 @ 40-60% 1RM

Drop and Reset

THEN

Hang Snatch (above knee)

Every 2 Minutes for 12 Minutes

1 Rep @ 90%+

Heavier than last week

3. Conditioning – For Time

100′ HS Walk or 10 wall walks

25 Push Press 115/75lbs

25 V-Ups

150 Double Unders

25 V-Ups

25 Push Press

100′ HS Walk

4. Bitch Work –

30:00 on bike

MDM 2019 gym hours 4-6

CrossFit Dragon Fire – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Split reps in middle how you want. You can do this as a partner wod too.

May 25, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Steady Rounds

15 Band Pull Aparts

8 Light Thrusters w/ pause at

top and bottom

500m Row

2. Olympic Lift – For Weight

Pause Power Position Clean

Warm Up

4×3 @ 40-60% 1RM

Jerk the final rep of each set

Drop and Reset

THEN

Hang Clean (above knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Jerk the last rep

NO FAILS

3. Conditioning – For Time

4 Rounds

10 Double DB Deadlift 50/35s

8 Box Jump Overs 24/20″

9 DB Hang Power Cleans

8 Box Jump Overs

8 DB Thrusters

8 Box Jump Overs

4. Bitch Work – For Completion

30:00 Run

(15:00 out and back)

May 23, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 5 Steady Rounds

40′ Walking Lunge Steps

:20 Freestanding HS Hold or wall hold

6 Strict Pull Ups

2. Conditioning – For Time

2 Rounds

60 Wallballs 20/14lbs

40/24 Calories on AAB

20 Chest to Bar

3. Bitch Work – For Reps

:25 x 5 on Rower

Rest 2-3 Minutes

Score is total calories

4. Gymnastics Volume –

Strict HSPU can use mat or box as needed

11-10-9-8-7-6-5-4

Rest 1 minute between sets

May 22, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Steady Rounds

1k on AAB

15 Jumping Squats

15 Sit Ups

2. Strength Prep – For

Completion

Sandbag or dball Pause Squats

3×10 pick approp weight for you

AND

Hip Extensions

3×10

3. Strength – Back Squat

4×4 @82.5%

4. Bitch Work –

4:00 x 5 Run

Rest 2:00

May 21 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up -4 Steady Rounds

12 Russian Swings

12 Lateral Goblet Squats 200m Row

2. Strength – For Weight

Deadlift 4×2

3. Olympic Lift – For Weight

Pause Power Position Snatch Warm Up

4×3 @ 40-60% 1RM

Drop and Reset

THEN

Hang Snatch (above knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Heavier than last week

4. Conditioning – For Reps

12 Minute Running Clock 3:00 Max Rep KB Snatch 53/35lbs

3:00 Max Burpees to 6″ Target 3:00 Max Rep KB Snatch 3:00 Max Burpees to 6″ Target

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