Oct. 22, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up: 3 Steady Rounds

12 DB OHS (6/side)

15 Banded Good


18 Calories on any Bike



6×3 @ 70-75%

WOD: AMRAP 20 Minutes

4 Muscle Ups (bar or ring) or 4 CTB+4 Ring dips or other sub for your skill level

12 Power Cleans 135/95lbs

24/20 Calorie Row

INTERVAL Not for time 3 Rounds

1k on Bike (any)

15 DB Box Step Overs 18-20″ box only

24/20″ 50/35lbs

Rest :90

Oct. 20, 2018


35% off Fit Foods delivery tomorrow, don’t forget to get your order in today! To place order call the Waterfront location and say you want the Sunday delivery at Dragonfire.

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up Primer AMRAP 5 Minutes

Run 400m

25 Box Jumps 20/16″

Max Wallballs in remaining time

Stretch: Ankles/Calves

LIFT: Find 1RM Jerk from Rack or blocks


“For Time” 20 Power Clean + Split Jerk at 80% of Jerk Max

WOD: AMRAP 5 Minutes

25 Double Unders

10 Shoulder to OH 95/65lbs

Optional : 40 Minute Run or 20 min scaled down

Run out 20 or 10 minutes, Run back 20 or 10 minutes

Two part test: Total distance covered and How close you get to the start point at the end

Split Jerk (1rm)

Team WOD friday

CrossFit Dragon Fire – CrossFit

Metcon (Time)

In teams of 2

20 rounds

5 pull-ups

10 pushups

15 air squats

run 200m

One team member works at a time. Athlete A comples one full round, then Athlete B goes until all 20 rounds are done.
Do your pushups right. Don’t ruin Crossfit.

Oct. 18, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 4 Steady Rounds

15 DB Thrusters (light)

15 Push Ups

15/10 Calorie Bike


Find 1RM Front Squat

WOD: For Time


15 Power Snatch 75/55lbs

12/12 9/9 6/6 3/3

Optional – 5 Rounds

Max Rep Bench @ Bodyweight (or less-but heavy) Rest 2:00

Max Rep Pull Ups -no coming off bar Rest 2:00

Front Squat (1rm)

Oct. 17, 2018

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

Warm up: 3 Steady Rounds

80′ HS Walk or 5 wall walks

8 Deficit HSPU 2″ -kip or strick

Row 500m


Find 1RM Clean


AMRAP 5 Minutes Max Rep Squat Clean @85%

WOD: AMRAP 4 Minutes x 3 Rest 2:00

Row 500m/400m

15 Deadlifts 225/155lbs

Max Rope Climbs in remaining time

*count row as 1 rep

Optional: For Time

400m dball or kB or db Carry (any way)


Make sure weight and conditions/course can be replicated for re-test week

Clean (1 rm)

Oct. 16, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: AMRAP 4 Minutes

8 Goblet Squats

6 Burpees

Bike 8/6 Calories

then Couch Stretch 2:00/side


Find 3RM Back Squat

WOD: 3 Rounds

12 Thrusters 105/70lbs

15 Bar Facing Burpees

15 Toes to Bar

Row 2k Rest 5:00 (go hard)

Row 500m x 3 Rest :60 pace of 500m is exact average time as your 2k pace

Two part test: 2k time and Total time off exact 500m average (whether you’re over or under the time, that seconds off your average)

Back Squat (3 rm)

Oct. 15, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up: Jog 1mile


Find 1RM Snatch


AMRAP 5 Minutes Max Rep Squat Snatch @85%

WOD: For Time

70/40 Calories on bike

45 Wallballs 20/14lbs

20 DB Box Step Overs 50/35lbs 24/20″

Shuttle sprints x5

run to end of other building and walk back

Optional: work for 8 mins for skill

1 Muscle Ups with 1 ring dip (try to get as many as poss up to 20)

subs work on 20 CTB or reg pullups + 20 ring dips

Snatch (1 rm for day)

Oct. 13, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 2 Steady Rounds

20 Banded Good Mornings

15 Pull Ups

1k Bike

3 Rounds

Max Effort Plank (on forearms)

Rest 2:00

Total Plank time is score

LIFT: Find 5RM Deadlift

WOD: 15-12-9

Sandbag Over Shoulder 150/100lbs

Bar Muscle Ups or CTB plus ring dips pullups or jumping bar mu’s


Deadlift (1×5)

There will be math

CrossFit Dragon Fire – CrossFit

A: Metcon (Weight)

Barbell complex:

2 Sumo deadlift high pulls

3 hang cleans

4 front squats

1 shoulder to overhead

1 Overhead squat

Do this twice, rest one minute. repeat three times. 95-135/65-95

B: Metcon (Distance)

Rowing game. Pay attention kids:

Set the rower for 2 min on 1 min off. You’ll do 6 rounds. Round 1 is your mark and your goal for each round. You want to hit the EXACT meters you did in the first round. Score is round one meters times 6 rounds, minus how many you’re off (over or under) from the first mark.
So if round 1 you got 500m your score is 3000 (500 x 6) minus anything you’re off from 500 in following rounds. The objective is to pace correctly holding the highest output you can MAINTAIN.

Oct. 11, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Steady Rounds

12 KB Taters 70/53lbs

Run 100m

:30 Goblet Squat Hold Run 100m

LIFT: Find 2RM Hang Clean

WOD: 2 Rounds

Row 30/24 Calories 30 Wallballs 20/14lbs Run 400m 30 Empty Bar Thrusters

Death by Assault Bike Calories

Min 1 – 1 Calories Min 2 – 2 Calories etc…

AMRAP 8 Minutes

Max Sets of 2-5 Unbroken Ring Muscle Ups

or ctb pu’s or reg pullups or ring rows

Hang Clean (1×2)

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