CrossFit Dragon Fire – CrossFit

Metcon (Time)

Interval – For Reps

EMOM 12 Minutes –

Alternating Movements

8 Burpee Get Overs *

8 Sandbag Bear Hug Squats

OR 8 KB/DB Goblet Squats or squat jumps to a target above your reach

*Find a ledge or a stable object anywhere near

chest height or lower and hoist yourself

up and jump back down for 1

rep. You can also do some kind of burpee with a creative touch if you cannot find something to go over.

Bitchwork – For Time

6 Rounds

300m Run

20 Burpees

60m Walking Lunge

Rest 3:00

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Conditioning – AMRAP 20 Minutes

Run 200m

12 V Ups* or sit ups or alternate

Run 200m

15 pushups

bitch work: 8 Rounds

Hill or regular Sprints that stay

between :20 and :30

Rest 2:00

CrossFit Dragon Fire – CrossFit

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Announcements

Hey crew, it’s official the state has closed gyms for time being! We are loaning out equipment for home workouts. We know this is a crazy time out there and want to keep you all fit and sane. Please contact Michele at 971-219-7581 if you have questions or want to come in and check out some equipment. Depending on how many people come borrow, we may have to rotate and share items. I have already posted wods all week and they are limited equipment wods. Get creative and please post pictures up of some of your fun mods so we can share them! We will all be working out together soon so stay positive. Great time to work on your double unders and your jogging (I can’t believe I just said the J word -haha)!

CrossFit Dragon Fire – CrossFit

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Metcon (Time)

“Tic Tac Go”

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

“Tic-Tac-Go” (No Running Version)

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

Announcements

Hey crew, it’s official the state has closed gyms for time being! We are loaning out equipment for home workouts. We know this is a crazy time out there and want to keep you all fit and sane. Please contact Michele at 971-219-7581 if you have questions or want to come in and check out some equipment. Depending on how many people come borrow, we may have to rotate and share items. I have already posted wods all week and they are limited equipment wods. Get creative and please post pictures up of some of your fun mods so we can share them! We will all be working out together soon so stay positive. Great time to work on your double unders and your jogging (I can’t believe I just said the J word -haha)!

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

“Garage Fight”

3 Rounds 1:00 Minute at Each Station:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest

“Garage Fight”(No Equipment Version):

3 Rounds 1:00 Minute at Each Station

Backpack Thrusters

Backpack Cleans

Hops over Backpack

Backpack Reverse Lunges

Burpees

Rest

^remember we have equipment we can loan out

Announcements

Hey crew, it’s official the state has closed gyms for time being! We are loaning out equipment for home workouts. We know this is a crazy time out there and want to keep you all fit and sane. Please contact Michele at 971-219-7581 if you have questions or want to come in and check out some equipment. Depending on how many people come borrow, we may have to rotate and share items. I have already posted wods all week and they are limited equipment wods. Get creative and please post pictures up of some of your fun mods so we can share them! We will all be working out together soon so stay positive. Great time to work on your double unders and your jogging (I can’t believe I just said the J word -haha)!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

“Farm Land”

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell Swings

“Farm Land”(No Equipment Version):

AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows (fill a back pack with things or use a dog food bag or something you can grab and row with)

21 Glute Bridges

Announcements

Hey crew, it’s official the state has closed gyms for time being! We are loaning out equipment for home workouts. We know this is a crazy time out there and want to keep you all fit and sane. Please contact Michele at 971-219-7581 if you have questions or want to come in and check out some equipment. Depending on how many people come borrow, we may have to rotate and share items. I have already posted wods all week and they are limited equipment wods. Get creative and please post pictures up of some of your fun mods so we can share them! We will all be working out together soon so stay positive. Great time to work on your double unders and your jogging (I can’t believe I just said the J word -haha)!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Equipment Version

“Palace”

AMRAP 6:

2 Single DB Reverse Lunges

20 Double-Unders

4 Single DB Reverse Lunges

20 Double-Unders

6 Single DB Reverse Lunges

20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches

20 Double-Unders

4 Single DB Power Snatches

20 Double-Unders

6 Single DB Power Snatches

20 Double-Unders

Continue to add (2) power snatches per round

No Equipment Version

Non equipment find an odd object version: can be anyting from your pet to a bag of potatoes – get creative.

“Palace”

AMRAP 6:

2 Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

4 Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

6 Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

4 Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

6 Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

Continue to add (2) Odd-Object Ground to Overhead per round

Announcements

Hey crew, it’s official the state has closed gyms for time being! We are loaning out equipment for home workouts. We know this is a crazy time out there and want to keep you all fit and sane. Please contact Michele at 971-219-7581 if you have questions or want to come in and check out some equipment. Depending on how many people come borrow, we may have to rotate and share items. I have already posted wods all week and they are limited equipment wods. Get creative and please post pictures up of some of your fun mods so we can share them! We will all be working out together soon so stay positive. Great time to work on your double unders and your jogging (I can’t believe I just said the J word -haha)!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Home wods:

“Spice Girl”

For Time:

10 Single DB Hang CJ, 50 Lateral Jump Squats

20 Single DB Hang CJ, 50 Lateral Jump Squats

30 Single DB Hang CJ, 50 Lateral Jump Squats

40 Single DB Hang CJ, 50 Lateral Jump Squats

50 Single DB Hang CJ, 50 Lateral Jump Squats

Rx Dumbbell – 50/35

*Change hang CJ arm every 5 repetitions

*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell

“Spice Girl” (No Equipment Version)

For Time:

5 Walkouts, 50 Lateral Jump Squats

10 Walkouts, 50 Lateral Jump Squats

15 Walkouts, 50 Lateral Jump Squats

20 Walkouts, 50 Lateral Jump Squats

25 Walkouts, 50 Lateral Jump Squats

*Walkouts – like inch worm and back up or do a step down step up burpee

*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

Announcements

Hey crew! We are loaning out equipment for home workouts. We know this is a crazy time out there and want to keep you all fit and sane. Please contact Michele at 971-219-7581 if you have questions or want to come in and check out some equipment. Depending on how many people come borrow, we may have to rotate and share items. I have already posted wods all week and they are limited equipment wods. Get creative and please post pictures up of some of your fun mods so we can share them! We will all be working out together soon so stay positive. Great time to work on your double unders and your jogging (I can’t believe I just said the J word -haha)!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

In anticipation of the state possibly closing gyms on Monday we are loaning out some of our equipment for those of you that want to or have been working out at home. (we will have a check out sheet) We will post wods that use less equipment next week. If you have any questions text or call Michele at 9712197581 or Hung at 503-312-6918. We will be at gym from 10-2pm today and tomorrow from 10-12.

Warm Up -4 Rounds

5 Strict Pull Ups

10 OHS w/ Empty Bar

5 Tall Box Jumps

2. OLY – Pause Low Hang Position Squat Snatch 6x3waem up

Then

Below Knee Hang Squat Snatch

6×3 @70% of your 1RM from W4

3. Interval – For Time

21 Burpees to a 12″ Target

3 Rope Climbs or 12 ring rows

Rest 2:00

18 Burpees to a 12″ Target

3 Rope Climbs

Rest 2:00

15 Burpees to a 12″ Target

3 Rope Climbs

Rest 2:00

12 Burpees to a 12″ Target

3 Rope Climbs

Rest 2:00

9 Burpees to a 12″ Target

3 Rope Climbs

Announcements

We plan to stay open. If you are sick or showing any symptoms, DO NOT come to gym. If you have a compromised family member at home or someone that you visit often please decide on your own if you should attend the gym or not. Remember we have members here from the medical and police fields that will not be in isolation situations due to their professions. If you plan on making it to gym please see our expectations below.

1. Immediately wash hands when you show up at gym and before you go.
2. Wipe down ALL equipment , your rig spot, plates, rower, everything you contacted with wipes or spray and paper towels.
3. Return all equipment to its proper place and wash your hands again.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

50 burpees

run 800m

50 air squats

run 400m

50 situps
This one can be done at home if necessary