Nov. 21, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

75 Bar Facing Burpees

2. Lift – For Reps

AMRAP 1 Minute

Max Rep Power Cleans @60%

Rest 3:00

AMRAP :90

Max Rep Power Cleans @70%

Rest 3:00

AMRAP 2 Minutes

Max Rep Power Cleans @80%

3. “Sweeney Quad” – For Time 2 Rounds

20/12 Calorie Assault Bike

15 Box Jumps 30/24″

15 DB Push Press 50/35s

Rest 5:00 between rounds

4. Bitch Work – 20 Minute Run

5. Optional Accessories –

3x 1:00 Shoulder Taps or HS Holds

4x 15 GHD Sit Ups or reg. situps or ghd 1/2’s

Nov. 20, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -3 Rounds

:20 Ring Support Hold

8 Burpees

10 Empty Bar OH Squats w/

band around knees

2. Lift -Every 2 Mins For 12 Mins

6 Touch and Go Squat Snatch

*pick weight to be ub and managable

3. metcon-4 Rounds

8 Muscle Ups or bar or ctb pu’s

18 Alternating DB Squat Snatch

35-50/20-35lbs

form is key on db sq sn so do not go too heavy

4. Skill – 3 Sets

Max Rep Strict HSPU use mats if needed

Right into

Max Rep Kipping HSPU

Right into

Max Duration HS Hold (1:00 cap)

Rest as needed between sets

*The following is optional:

5. Optional Accessories – For

Completion

Seated Alternating DB Curls

2×16 (8 Per Side)

OR

Dumbbell Split Squats

2×20 (10 Per Side)

Nov. 19, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up-

3 Steady Rounds

15 Banded Good Mornings

12 Tempo Push Ups (slow down, fast up)

9 Strict Pull Ups

2. Lift – Bench Press

3×12 Build across sets, maintain speed.

3. Met-Con – For Time

Row 25/20 Calories

16 Chest to Bar Pull Ups

5 db over shoulder 100-150/80-100lbs

16 Chest to Bar Pull Ups

Row 25/20 Calories

Target Time: 4-6 minutes

4. Interval – AMRAP 4:00 x 4

30/22 Calorie Ski

15 Ring Dips

Max Rep Push Jerk in remaining time

115/75lbs

Rest 2:00

Target Score: 20+ reps per round

6. Optional Accessories –

Back Rack Step Through Lunges

4×15 (2 Full Sets Per Side)

hollow rock Hold 5x :20sec

Nov. 18, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Row 2500m

2. Lifting Test- For Weight

Work up to a heavy Deadlift

Single

3. Interval – For Time 4 Rounds

Run or row 400m

25 ab mat or GHD Sit Ups

30 KB Snatch 53/35lbs

Rest 2:00

4. Bitch Work –

AMRAP 3 Minutes

Bar Facing Burpees

Rest 3:30

AMRAP 3:30

Calories on bike

Rest 3:30

AMRAP 4 Minutes

Wall Balls 20/14lbs

*The following is optional:

5. Optional Accessories – Pick 1

RDL

3×10

Slow lowering, emphasize glute

contraction on the way up. Use

straps if grip becomes an issue

OR

V-Ups

4×15

5×20

Banded Strict Pull Ups

Choose a band that will allow

you to stay unbroken

Nov. 16, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Pigeon Pose, 2:00 per side

Then with a partner:

100 Partner Wallballs 30/20lbs

Every time the ball drops, both

partners perform 5 burpee box

jump overs

2. Lift – With a partner, accumulating as

many reps as possible at each

weight:

AMRAP 4:00 x 3

Clean and Jerks

Rest 2:00

R1: 135/95lbs

R2: 155/115lbs

R3: 185/125lbs

3. Conditioning -For time with a partner, switching anytime:

150 Calories Bike

120 Pistols

90 DB Box Step Overs 50/35lbs

to 20/16″

60 dball Squats 80-150/50-100lbs

50′ dball Lunge 80-150/50-100lbs

4. Conditioning – with a partner, splitting

the rope climbs in half:

3 Rounds

Run 400m together

4 Rope Climb- if you can do legless

Post Open recovery

CrossFit Dragon Fire – CrossFit

A: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

KB swing (53/35)

ring dips

Box Jumps (24/20)
Step-ups ok

B: Metcon (Time)

Accumulate 150 cals on

Assault Air runner in the following fashion:

run for 1 min, walk for 1 min.
go at any speed you wish, but you have to run the entire minute, followed immediately by walking for entire minute, alternating until done.

Nov. 14, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

“Rowling”

With a partner, 10 Rounds

Row 100m hard

*For every meter over or under

exactly 100m after your 5

rounds, perform 1 burpee squat

jump

2. Lift – As a team of two, both partners

find a 1RM of the following

complex in 15 Minutes:

Overhead Complex

3 Push Press + 2 Push Jerks + 1

Split Jerk

3. Conditioning – Alternating movements with a partner:

AMRAP 12 Minutes

15 Thrusters 75/55lbs

12 Push Ups

9/7 Calorie AAB

Nov. 13, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – For Completion

2:00 Squat Hold

20 hold feet squat down and up

Then,

2 Rounds

Row or Ski 300m

20 Banded OH Squats (hold a

band overhead with tension)

2. Lift – partner up and find a

3RM OHS in 14 minutes.

3. Conditioning Alternating movements with a

partner:

AMRAP 16 Minutes

8 Burpee Box Jump Overs 24/20″

12/9 Calorie Ski

6 Bar Muscle Ups or ctb or pullups

4. Conditioning – with a partner, switching

anytime:

60 Hang Squat Clean 75/55lbs

60 Calorie Row

50 Hang Squat Clean 95/65lbs

50 Calorie Row

40 Hang Squat Clean 135/95lbs

40 Calorie Row

30 Hang Squat Clean 165/110lbs

30 Calorie Row

Nov. 12, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up-

Floss Shoulders and roll out back

Then,

2 Rounds

12 DB Front Squats

12 DB Push Presses

Run 400m

2. Lift – In a team of 3, relay style:

S- Arm DB Squat Snatch Ladder

3 Rounds

8 Reps 35/20lbs

6 Reps 50/35lbs

4 Reps 65/45lbs

2 Reps 80/55lbs

Rest 2:00 between rounds

P1 performs 8, then P2 performs 8.

P1 performs 6, then P2 performs 6,

3. All for time, alternating full rounds

with a partner:

6 Rounds

12 Deadlift 95/65lbs

9 Power Cleans

6 Push Press

9 Power cleans

12 Deadlift

*Goal is to hold onto the bar

throughout your round

3.extra work if you want it:

With a partner one partner rows while other works:

60 strict hspu (use mat as needed and keep strict)

12 rope climbs

Nov. 11, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD WEEK! Let’s have some fun!

1. Warm Up – 3 Rounds

20 Duck Walk Steps

10 Kip Swings

10 Hanging Scap Squeezes

10 Empty Bar OH Squats

2. Lift- AMRAP 8 Minutes

Alternating unbroken sets with a

partner:

Max Sets of 5 Touch and Go Squat

Cleans 135/95lbs

3. Conditioning AMRAP 20 Minutes w partner

50 Toes to Bar

40 Power Snatch 95-135/75-95lbs

150′ Handstand Walk or 15 wall walks

40 Squat Snatch 115-165/85-110lbs

50 Sit Ups or ghd’s if you have the skill

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