Aug. 31, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up – For Completion

Floss Ankles

3 Steady Rounds Run 400m

10 OHS 95/65lbs 15 Push Ups

2. Metcon – For Time

3 Rounds

50′ Heavy dball carry

20 S-Arm DB Shoulder to OH 70/50lbs

20 Alternating Jumping Lunges

3. Interval – For Completion

Misfit Medley #2

3 Rounds

40′ HS Walk Or 4 wall walks

16 Alternating Pistols

16 KB Snatch 53/35lbs

Rest 4:00 then do

AMRAP 8 Minutes Climb the Ladder

5/4 Calorie Ski

10 Double Unders

10/8 Calorie Ski

20 Double Unders

15/12 Calorie Ski

30 Double Unders etc…

Every 2:00 for 12:00 1 Squat Snatch Build to 1RM

Aug. 29, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up – For Completion

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 –

Back Squat Find new 5RM

3. Olympic Lift – For Weight

Power Snatch

5 Rounds

:60 on

2:00 off Singles @ 75-80% Drop and Reset

4. Interval –

3 Rounds

15/12 Calories Ski

12 Squat Cleans 135/95lbs

9 Burpee Box Jump Overs 24/20″

6 Squat Snatch 135/95lbs

Rest 3:00

Aug. 28, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm Up – For Completion

Floss Shoulders

2 Steady Rounds

15 Light Push Press

30 Calorie Bike (Bike Erg or AAB)

45 Double Unders

2. Metcon – For Rounds and Reps

AMRAP 10 Minutes

4 Devils Press 50/35s

6 Ring Dips

8 Alternating Pistols

*mods as needed

3. Interval – For Completion

AMRAP 3 Minutes x 3 Rest 3:00

25/15 Calories on Bike Erg Max Bench Press Reps

R1 115/75lbs

R2 135/95lbs

R3 165/115lbs

Use a spotter and scale weight as needed

4. Extra –

4 Rope Climbs

20/16 Calorie Row

3 Rope Climbs

20/16 Calorie Row

2 Rope Climbs

20/16 Calorie Row

1 Rope Climb

Aug. 24, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Wrists

3 Steady Rounds

10 Hang Cleans 95/65

10 V-Ups

5 Strict HSPU

2. Metcon – For Time

50′ farmers bar carry

20 Toes to Bar

30 DB Snatch 50lbs/35

20 Toes to Bar

50′ farmer bar carry

8 Minute Cap

3. Interval – For Completion

Misfit Medley #1 21-15-9

Hang Power Clean 115/75lbs

Shoulder to Overhead 115/75lbs

Pull Ups

14 Minute Cap

Rest 5:00

10:00 to find 1RM Front Squat Rest 3:00

For Time

Row 2k*

*Every 2:00 including 0:00 complete 6 Lateral Burpees Over the Rower

10 Minute Cap

By any means necessary

CrossFit Dragon Fire – CrossFit

Warm-up (No Measure)

Curtis P X2 emom X8 95/65
Curtis P = 1 power clean, lunge rt, lunge lft; push press.

Metcon (Time)

Bike 100/75 cals for time in the following fashion:

one minute on, one minute off until cals are complete.

Qug 22m 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – For Completion

Floss Quads above Knee

4 Steady Rounds

7 Squat Clean 95/65lbs

8 Strict Pull Ups

Row 250m

2. Strength -Back Squat Find new 5RM

3. Olympic Lift – Power Clean

5 Rounds

:60 on

2:00 off Singles @ 75-80% Drop and Reset

4. Interval – AMRAP 3 Minutes x 4 Rest 2:00

2 Sandbag Cleans 150/100lbs

1 Rope Climbs

100m Shuttle (50m out and back)

Continue where you leave off each interval

Aug. 21, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Ankles/Calves

2 Steady Rounds

15 DB Push Press

20 GHD Sit Ups

25 Calorie Bike (Bike Erg or AAB)

2. Metcon – For Time

“Mini Pennies”

6 Squat Cleans 165/110lbs 9 Chest to Bar Pull Ups Run 200m

6 Squat Cleans 165/110lbs 9 Chest to Bar Pull Ups Run 200m

6 Squat Cleans 165/110lbs 9 Chest to Bar Pull Ups Run 200m

6 Squat Cleans 165/110lbs 9 Chest to Bar Pull Ups 12 Minute Cap

3. Interval – For Completion

Every 5:00 for 15:00

5 Devils Press 35/25s

30 Wallballs 20/14lbs

5 Devils Press

4. Extra – For Completion

Build to 5RM Max Deficit HSPU or scale as need to work on hspu’s

Then

4 Max Sets at 1/2 the Deficit Rest as needed

Aug. 17, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Shoulders then

3 Steady Rounds

50ft HS Walk or 5 wall walks

16 Light DB Push Press

12 Push Ups

2. Strength -Split Jerk

Find 1RM

3. Met-Con – For Time

100′ Farmers Carry 50-70/35-50s

50/40 Calorie Ski

100′ Farmers Carry

50 Burpees to 6″ Target

100′ Farmers Carry

12 Minute Cap

4. Interval – For Reps

AMRAP 3 Minutes x 3

Rest 2:00

10-15 Ring Dips or pushups (athlete choice)

10-15 Shoulder to Overhead

95-135/75-95lbs

Max Rope Climbs in remaining

time *pick the rep range that you can have time to get to the rope

Split Jerk (1rm for day)

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