CrossFit – Sat, Oct 29

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

“COUNTRY ROADS”

AMRAP 10:

1,600 Meter Run

Max Calorie Bike

Rest 4 Minutes

AMRAP 8:

1,200 Meter Run

Max Calorie Bike

Rest 3 Minutes

AMRAP 6:

800 Meter Run

Max Calorie Bike

Rest 2 Minutes

AMRAP 4:

400 Meter Run

Max Calorie Bike

Rest 1 Minutes

AMRAP 2:

200 Meter Run

Max Calorie Bike

*Score = Sum Total Bike Calories from all 5 Rounds

CrossFit – Fri, Oct 28

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Nickelback”

[TEAMS OF 3]

AMRAP 30:

20 Double Unders

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

1 Rope Climb

Barbell: (155/105)[70/48]

* Switch After Athlete Clears Barbell

*Score = Total Rounds + Reps

CrossFit – Wed, Oct 26

CrossFit Dragon Fire – CrossFit

Burnin’ Up”  (Time)

PART 1: Back Squat -Build to a Heavy Set of 15

PART 2: “Burnin’ Up”

For Time [20 Minute Cap]:

100′ Farmers Carry

1 Front Squat

1 Push Press

100′ Farmers Carry

2 Front Squats

2 Push Press



100′ Farmers Carry

10 Front Squats

10 Push Press

Dumbbells: (50’s/35’s) [22.5/15]

Barbell: (95/65)[43/29]

CrossFit – Sat, Oct 22

CrossFit Dragon Fire – CrossFit

Comp today at Wolfepack! (AMRAP – Rounds and Reps)

Come cheer on the 3 teams we have at Sandy Wolfepack Crossfit doing the comp today!     “It’s The Little Things” AMRAP 30:

100 Air Squats

100 Sit-ups

100 Push-ups

100 Pull-ups

Every 4 Minutes: [Starting at 0:00]:

400 Meter Team Run

CrossFit – Fri, Oct 21

CrossFit Dragon Fire – CrossFit

“Oooh Yeah!” (AMRAP – Rounds and Reps)

On the 2:00 x 10 Sets:

500/400 Meter Bike Erg

AMRAP “Macho Man” (115/85)

“Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

*Score = Total Rounds of “Macho Man”

CrossFit – Wed, Oct 19

CrossFit Dragon Fire – CrossFit

“Compounding Interest” (Time)

PART 1: Back Squat Build to a Heavy Set of 20

PART 2: For Time [15 Minute Cap]:

5 Rounds of:

30 Double Unders

10 Overhead Squats (95/65)[

Directly Into..

1 Round of:

30 Overhead Squats (95/65)[

100 Double Unders

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