SEPT. 30, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

2 Rounds

8/6 Calorie Row

8 Lateral Burpees Over Rower

50m Shuttle RUN (50 out, 50

back)

2. Lift- For Weight

Squat Snatch

5×3 @ 80%

Drop and Reset Rest as needed

3. Met-Con – For Time

20-15-10

Power Snatch 95/65lbs

Bar Facing Burpees

8 Minute Cap

4. Interval – AMRAP 6:00 x 4

Ski 1k/850m

100 Double Unders

Max Chest to Bar Pull OR REG Ups in

remaining time

Rest 2:00

*CHOOSE A DU NUMBER THAT WILL ALLOW YOU TO HAVE SOME TIME TO DO THE CTB!

Sept. 28, 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

Sept. 27, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

partner wod-can row together but other is task work

row 2k buy in together

50 Wall Balls (30/20)

20 Burpee Box Jump Overs

50 situps

20 dball over shoulder 100-150/80-100

50 Burpee Box Jump Overs

20 dball over shouler

50 situps

20 Burpee Box Jump Overs

50 Wall Balls (30/20)

row 2k buy out together

Sept. 26, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Hips then

3 Steady Rounds

12 Light RDLs

Run 400m

2. Strength – Deadlift

8 Reps @205-245/125-155lbs

7 Reps @225-275/135-175lbs

6 Reps @235-305/145-195lbs

5 Reps @255-335/155-215lbs

4 Reps @285-365/175-235lbs

This is suppose to be fast and furious!

*scale this as needed and hit your last 4 as heavy for you

3. Metcon – For Time

3 Rounds

90 Double Unders

30 DB Snatch 50/35lbs

10 Minute Cap

4. Interval – 3 Rounds

Run 400m

Rest :90

Row 500m

Rest :90

18 Minute Cap

Sept. 25, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Elbows then

2 Steady Rounds

10 Box Jumps

12 Overhead Squats 95/65lbs

14 Push Ups

2. Olympic Lift – For Weight

Misfit Snatch Complex 2.0

Find 1RM

Squat Snatch

Hang Squat Snatch

Overhead Squat x2

3. Metcon – For Time

9 Power Snatch 95/65lbs

15 Box Jumps 24/20″

7 Power Snatch 115/75lbs

15 Box Jumps 24/20″

5 Power Snatch 135/95lbs

15 Box Jumps 24/20″

3 Power Snatch 155/105lbs

15 Box Jumps 24/20″

10 Minute Cap

*scale power snatch weight as needed so you can add 20/10 pounds each time and have the last weight be challenging

4. Interval- not for time

15 HSPU

8 Sandbag Over Shoulder

100-150/80-100lbs

Rest 1:00

12 HSPU

6 Sandbag Over Shoulder

Rest 1:00

9 HSPU

4 Sandbag Over Shoulder

Rest 1:00

6 HSPU

2 Sandbag Over Shoulder

Sept. 24, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up-

Floss Ankles then

3 Steady Rounds

6 Strict HSPU use mat as needed

12 Toes to Bar

Row 18 Calories

24 Air Squats

2. Strength -Back Squat

Find 5RM

3. Met-Con – For Time 3 rounds

12 Devils Press 35-50/25-35s

400m Row

11 min cap

4. Interval – For Reps

Every 5:00 for 15:00

15 Deadlift 225/145lbs

20 Toes to Bar

75′ HS Walk or 7 wall walks

*take down reps as need to complete work in the 5 min frame with maybe 15 secs to spare (ex. 10,15,5)

Sept. 23, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

*this is retest week from 8/12/19

1. Warm Up –

Floss Quads above Knee then

2 Steady Rounds

Bike 1k on AAB

20 Alt Jumping Lunges

20 Banded Good Mornings

2. Olympic Lift – For Weight

Misfit Clean Complex 2.0

Find 1RM

Power Clean

Hang Power Clean

Squat Clean

Hang Squat Clean

Split Jerk

3. Met-Con – For Time

30 Hang Power Cleans

135-155/95-105lbs

50 Wallballs 20/14lbs

Run 800m

50 Wallballs

30 Hang Power Cleans

135-155/95-105lbs

14 Minute Cap

4. Interval – For Reps

AMRAP 3:00 x 5

Rest 2:00

20/12 Calories on AAB

Max Muscle Ups, ctb, pullups or transitions in remaining

Sept. 21, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – For Completion

Floss Wrists then

3 Steady Rounds

10 Hang Snatch 75/55lbs

10 V-Ups

10 Burpees

2. Olympic Life – For Weight

Snatch

4×4 Touch and Go

Add weight each set

3. Met-Con— For Reps

AMRAP 10 Minutes

1000/850m Row

800m Run

Max Double DB Snatch 35/25s in

remaining time

4. Interval – For Completion

Every 2:00 for 10 Minutes

10 OHS 95/65lbs

10 Burpees to 6″ Target

Rest remainder of each interval

Sept. 20, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Strength

Bench Press 9 sets of 3 you can work up

Metcon (Time)

Teams of 2

200/170 Cal. Row

100 Burpee Box Jump Overs (24/20)

40 Sand Bag Cleans (100-150/80-100)

*you can work at same time but must finish one before going to next

Sept. 19, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Quads above Knee then

3 Steady Rounds

8 DBL DB Front Squat

8 DBL DB Push Press

8 DBL DB Lunges Steps

2. Strength –

Walking Lunge Steps

4×12 Choose one weight for all 4

3. Met-Con – For Time

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

*** if you want to grab a partner and do this go for it!!

4. Interval –

3 Rounds

20/12 Calories on AAB

20 DB Shoulder to OH 35/25s

3 Rope Climbs

Rest 3:00

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