Dec. 31, 2019

Announcements

gym open New Year Eve 4pm-6pm. New Year Day 4-6pm

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up-3 Rounds

10 Tempo Push Ups

5 Strict Pull-Ups

10 Jumping Lunges

2. Lift – Bench Press

4×6

Build across sets, maintain speed.

3. Conditioning – For Time

400m Ski

10 Bar Muscle Ups or CTB pullups

6 Squat Clean and Jerk 155-215/105-140lbs

10 Bar Muscle Ups or CTB

400m Ski

4. Interval – AMRAP 4:00 x 4

25/20 Calorie Row

15 Ring Dips

25 Wallballs 30/20lbs

Rest 2:00

Start over each interval.

6. Optional Accessories –

4×15 Back Rack Step Through Lunges

4×20 situps

Dec. 30, 2019

Announcements

gym open New Year Eve 4pm-6pm. New Year Day 4-6pm

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Row 1500m*

*Every 2:00, 5 Lateral Burpees over Rower

2. Lift- For Weight

Deadlift

1×6@70%

1×5@80%

1×4@90%

1×1@100%+

Touch and Go

3. Interval -4 Rounds

20 Burpee Box Jump Overs 24/20″

15 Toes to Bar

12 S-Arm DB Hang Clean and Jerk 70/50lbs

Rest 2:00

4. Skill – 3 Sets

Max Rep Strict HSPU

Right into

Max Rep Kipping HSPU

Right into

Max Duration HS Hold (1:00 cap)

Rest as needed between sets

Beat your strict and kipping rep

totals from week 4

5. Optional Accessories

RDL3x10

V-Ups 3×10

3×10 Banded Strict Pull-ups pick a band ub

Dec. 28, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. 100′ DB Waiters Walk (SLOW/

each arm)

Run 400m

20 Single Arm DB OHS (10/10)

Run 400m

100′ DB Waiters Walk

2. Lift – For Weight

Every 2 Minutes For 12 Minutes

3 Tempo Loading Front Squats

5 Second Eccentric (Lowering)

1 Second Pause

Fast Concentric (Lifting)

3. Conditioning – For Time

20 Squat Snatch 115/75lbs

1 Mile Run or 2000m ski erg

20 Squat Clean 135/95lbs

2,000/1,850m Row

20 Push Jerk 155/105lbs

4,000/3,750m C2 Bike

20 Deadlift 245/165lbs

4. Skill – For Completion

Touch and Go Double DB Clean

and Jerk

Every 2:30 for 15:00

10 reps, start at a manageable

weight and increase weight each

set.

5. Optional Accessories – For

Completion

V-Up 3×10

Pistols 3×16

Push-ups 3×20

Dec. 27, 2019

CrossFit Dragon Fire – CrossFit

Metcon

A: Warm-up (No Measure)

5 frames or rowling

5 frames of rowling on assault runner

loser has to do 10 burpees

Goal in both is exactly 100m

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD

in teams of two:

20 min AMRAP

10 box jumps or step ups (24/20)

10 burpees

10 KB swings (53/35)

While first teammate goes, second teamate rows 25/17 calories. When rowing is complete, switch and pick up round and rep where teammate left off.

Dec. 26, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -4 Rounds:

10/8 Cal Bike

10 Empty Bar Hang Squat Cleans

:30 Front Squat Hold

2. Lift – For Weight

Every 2 Minutes For 12 Minutes

5 Touch and Go Squat Clean

3. Bitch Work – 2 Rounds

28/23 Calorie Row AFAP

Rest 1 min

25/20 Calorie Row AFAP

Rest 1min

21/17 Calorie Row AFAP

Rest 1 min

18/14 Calorie Row AFAP

Rest 5:00 then do round 2

*Pedal slowly on a bike for active

rest for 5 minutes before

restarting. The goal is to beat

your times from Round 1.

4. Skill – For Completion

Every 3:30 for 5 Rounds

7 Perfect Muscle Ups or ctb or strict pullups

5. Optional Accessories –

L-Sit Hold

3x Max Effort

Whether it’s knees up or legs extended

DB Curl 4×15

Dec. 24, 2019

CrossFit Dragon Fire – CrossFit

GYM OPEN 10am to noon only today!

Metcon (Time)

GYM OPEN FROM 10am-12pm today ONLY

1. Warm Up-3 Rounds

Row 200m

10 Lateral Jumps over KB

12 KB RDLs

14 KB Push Press press (7/side)

2. Lift – For Weight

Strict Press

4×8

80% Across

Press like it’s 90%

Bench 4×10 building

Back squat 4×8 building

3. “Sendy Klaus” – For Time

3 Rounds

10 Burpee Box Jump Overs 24/20″

10 Power Snatch 95/65lbs

Target time: 2-3 minutes

12 DAYS OF CHRISTMAS

CrossFit Dragon Fire – CrossFit

12 Days of Christmas (Time)

1 Power Snatch (95# / 65#)

2 Ring dips

3 Burpees

4 Pull-ups

5 Toes-2-Bar

6 Push-ups

7 Air-Squats

8 Jumping Lunges (each jump = 1)

9 Box Jumps (24,20)

10 Wall-Balls (20# / 14#)

11 KBS (53# / 35#)

12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete

Metal Dragon option

1 mu

2 pwr snatch 135/95

3 hspu

4 ctb

5 ttb

6 burps

7 alt pistols

8 jump lunge

9 box jump 36/30

10 wb 25/16

11 kb 2/1.5

12 thrusters 135/95

Metcon (Time)

This years altered version is 24 days of Christmas! Do version #1 above 2 times!

Our current cycle for today has deads so use them as part of your warm up!

Lift- For Weight

Deadlift

1×6@60%

1×5@70%

1×4@80%

1×1@90%

Touch and Go

Dec. 21, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -AMRAP 6:00

10 Tall Box Jumps

:20 HS Hold

10 Toes to Rings

:20 Squat Hold

2. Lift -Every 2 Minutes For 12 Minutes

(2) 3-second Pause Front Squat

3. Conditioning – For Time

3 Thrusters 110/80lbs

3 Toes to Bar

50 Double Unders

6 Thrusters 110/80lbs

6 Toes to Bar

50 Double Unders

9 Thrusters 110/80lbs

9 Toes to Bar

50 Double Unders

12 Thrusters 110/80lbs

12 Toes to Bar

50 Double Unders

15 Thrusters 110/80lbs

15 Toes to Bar

50 Double Unders

18 Thrusters 110/80lbs

18 Toes to Bar

50 Double Unders

Target Time: 10-16 minutes

4. Interval -AMRAP 3:00 x 2

15 Hang Clean and Jerk

135/95lbs

Max Bar Facing Burpees in

remaining time

Rest 4:00

5. Optional Accessories –

Hanging L-Sit Complex

3×10

Start with knees up, then cycle

through extending the Left Leg,

Right Leg, Both Legs

Banded Good Mornings

4×15

Dec. 20, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

partner wod 1

men lift 10,000 pounds women 7000 pounds for time:

ex men 135# 74 reps or women 95# 74 times you choose weight and do the math for your team rep scheme

Partner wod 2

– teams of 2 split work however

30-20-10 kb 70,53, situps

30-20-10 wb, pushups

30-20-10 cal row, ctb pull-ups

30-20-10 gob sq, 70,53, oh plate lunge 45/25

« Older Entries