8/31/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

“FUN & GAMES”

COMPETE

“Fun & Games” [COMPETE/TRAIN]

[0:00 – 2:00]

1,000/800 Meter Bike Erg

Max Snatches

Rest 1 Minute

[3:00 – 6:00]

1,500/1,200 Meter Bike Erg

Max Snatches

Rest 2 Minutes

[8:00 – 12:00]

2,000/1,500 Meter Bike Erg

Max Snatches

Rest 2 Minutes

[14:00 – 17:00]

1,500 Meter Bike Erg

Max Snatches

Rest 1 Minute

[18:00 – 20:00]

1,000 Meter Bike Erg

Max Snatches

Barbell: (135/95) [Kilos = 61/43]

*Score = Total Barbell Reps

8/27/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

“NAIL TECH”

COMPETE

“Nail Tech”

[TEAMS OF 3]

3 Rounds x AMRAP 8:

1,000/800 Meter Row (Each)

Time Remaining:

45 Barbell Reps (115/85)

45 Pull-ups

Round 1: Front Squats

Round 2: Push Press

Round 3: Thrusters

* 24 Minutes Straight, No Rest Between Rounds

* All Teammates Row 1,000/800 Meters on Their Own Rower, Can’t Advance Until All Teammates Finish

* Split Up Barbell & Pull-ups However Between 3 Teammates

* Pick-up Where You Left Off in AMRAP

* Score = Total Rounds & Reps

[Kilos = 52/38]

8/26/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

“PEEK-A-BOO”

PART 1: Deadlift

Build to a Heavy Set of 5

AMRAP 13:

Buy-In: 1,000 Meter Run

With Time Remaining:

60 Double Unders

10 Dumbbell Hang Snatches (50/35)

60 Double Unders

20 Dumbbell Hang Snatches

60 Double Unders

30 Dumbbell Hang Snatches



Add 10 Dumbbell Hang Snatches Each Round

8/25/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

“ALL ABOUT THE BENJAMINS”

“All About The Benjamins”

AMRAP 30:

100 AbMat Sit-ups

100 Push-ups

100 Reverse Lunges

Every 3 Minutes [Starting at 0:00]:

100 Meter Farmers Carry (50’s/35’s)

8/24/22

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

“GREAT BALLS OF FIRE”

PART 1: Strict Press

Build to a Heavy Set of 10

PART 2: “GREAT BALLS OF FIRE”

AMRAP 15:

Calorie Bike

On the Minute [Starting at 0:00]:

10 Wall Balls (20/14)

8/23/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

“Powerless” [SWEAT]

5 Rounds x AMRAP 3:

21/15 Calorie Row

9 Box Jumps (24″/20″)

Max Power Cleans

Rest 1:30 Between Rounds

Round 1: (75/55) [34/25]

Round 2: (95/65) [43/29]

Round 3: (115/85) [52/38]

Round 4: (135/95) [61/43]

Round 5: (155/105) [70/48]

*Score = Total Power Cleans

8/20/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Power Snatch cycling

Unbroken Sets For Load:

15-12-9 Power Snatches

Rest As Needed Between Sets.

“Disturbing The Peace”

For Time [25 Minute Time Cap]:

100 Box Jumps (24″/20″)

100 Front Squats 75 / 55 lb

100 Dumbbell Snatches 50 / 35 lb

On the Minute [Starting at 0:00]:

4 Burpees Facing Object

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