7/29/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Time After Time”

AMRAP 20:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Every 2:00, Bike 500/400 Meters

7/28/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

50 AbMat Sit-ups

40 Box Jumps (24″/20″)

30 Front Rack Reverse Lunges (75/55)

20 Push Press (75/55)

100 Meter Farmers Carry (50’s/35’s)

7/27/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Deadlift

5 Sets of 2

“Linda’s Lungs”

For Time:

800 Meter Run

55 Dumbbell Deadlifts

800 Meter Run

55 Dumbbell Bench Press

800 Meter Run

55 Dumbbell Power Cleans

800 Meter Run

Dumbbells: 50 / 35 lb’s

7/26/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Strict Press

5 Sets of 2

“Tenfold”

AMRAP 10:

30 Double Unders

1 Thruster

30 Double Unders

2 Thrusters



Add 1 Thruster Each Round

Barbell: 95 / 65 lb

7/25/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Strict Pull-ups

Every 2:30 x 4 Sets:

1 Unbroken Set

“Fortime Fortitude”

15 Rounds For Time:

15/12 Calorie Row

12 Burpees

Time Cap: 30 Minutes

7/23/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

“Are We There Yet?”

5 Rounds [35 Minute Cap]:

1,000/800 Meter Row

30 Box Jumps (24″/20″)

30 Dumbbell Snatches 50 / 35 lb

7/21/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Option A: Active Recovery WOD

For Time:

100/80 Calorie Row

60 Single Dumbbell Box Step-ups

40 Single Dumbbell Clean and Jerks

200 Meter Double Dumbbell Farmers Carry

40 Single Dumbbell Clean and Jerks

60 Single Dumbbell Box Step-ups

100/80 Calorie Row

Dumbbells: 50 / 35 lb’s

Box: (24″/20″)

7/20/22

CrossFit Dragon Fire – CrossFit

deads (5×3)

3×5 deads building – log your highest set

Metcon (Time)

“Angie‚Äôs Got Wheels”

On the 2:00 x 15 Rounds:

500/400 Meter Bike Erg

AMRAP “Angie”

“Angie”:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

*Score: Total “Angie” Reps

« Older Entries