Announcements

CHRISTMAS POTLUCK THIS SAT the 14th at 6PM! NO WOD just hanging out. We will bring a Turkey and some soup and we will have a sign up for side dishes at desk. Christmas attire encouraged!

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – For Completion

1:00 Wall Sit

Run 400m

10 DB Burpee DL Hang Squat Clean

Run 400m

1:00 Wall Sit

2. Lift – Every 2 Minutes For 12 Minutes

4 Touch and Go Squat Clean

3. Conditioning – AMRAP 8 Minutes

25/18 Calorie AAB

25 Chest to Bar Pull Ups or reg pu’s

15 Squat Snatches 115-145/75-100lbs

Target Score: 2 rounds

4. Interval – For Reps

AMRAP 4 Minutes

15 Devils Press 40/25s

15 Push Jerk 95/65lbs

Rest 2:00

AMRAP 3 Minutes

15 Devils Press 40/25s

15 Push Jerk 95/65lbs

Rest 2:00

AMRAP 2 Minutes

15 Devils Press 40/25s

15 Push Jerk 95/65lbs

Rest 2:00

AMRAP 1 Minute

15 Devils Press 40/25s

15 Push Jerk 95/65lbs

Target Score: 5-7 rounds

5. Optional Accessories –

L-Sit Complex 3x 10

Start with knees up, then cycle

through extending the Left Leg,

Right Leg, Both Legs

DB Curls 4×16

Announcements

CHRISTMAS POTLUCK THIS SAT the 14th at 6PM! NO WOD just hanging out. We will bring a Turkey and some soup and we will have a sign up for side dishes at desk. Christmas attire encouraged!

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up- For Completion

5 Rounds of Strict “Cindy”

5 Strict Pull Ups

10 Push-Ups

15 Air Squats

2. Lift – Strict Press 3×10

Build across, maintain speed.

3. Conditioning – AMRAP 13 Minutes

10 Clean and Jerk 115/75lbs

20 Wallballs 20/14lbs

30 Double Unders

Target Score: 5-8 rounds

4. Skill – 3 Sets

Max Rep Strict HSPU

Right into

Max Rep Kipping HSPU

Right into

Max Duration HS Hold (1:00 cap)

Rest as needed between sets

Beat your strict and kipping rep totals

from week 1.

5. Optional Accessories –

Side to side dead hangs 3x 1:00

Rest 3-5 Minutes between sets

Pause Split Squats 4×15 (2 Full Sets Per Side)

Full pause in the bottom, speed focus

on extension.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – row 2k

2. Lift- For Weight

Deadlift

1×6@65%

1×5@75%

1×4@85%

1×1@95%

Touch and Go

3. Interval – For Time

Fran

21-15-9

Thrusters 95/65lbs

Pull Ups

Rest 5:00

Fran

21-15-9

Thrusters 95/65lbs

Pull Ups

target time is 5-8 mins ea set so mod as needed to complete in that time. If you want to just go all out and pr on single fran then you can do that as well.

4. Skill – For Completion

3 Rounds

10 R-Arm KB Clean

10 L-Arm KB Clean

R1: 35/26lbs

R2: 53/35lbs

R3: 70/53lbs

Then,

3 Rounds

10 Double KB Clean

R1: 35/26s

R2: 53/35s

R3: 70/53s

Rest as needed between sets. This is

for completion, not time. mod with dumb bells if need lower weight scheme.

5. Optional Accessories –

Front Rack Walking Lunges 3×10

Arms up plank shoulder taps 4×10

5×20

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Run 400m Then

3 Rounds

20 Double Unders

:20 Lunge Hold Left Side

:20 Lunge Hold Right Side

Then Row 500m

2. Lift – For Weight

Every 2 Minutes For 12 Minutes

(3) 3-second Pause Front

Squats

3. Conditioning – For Time

100/70 Calorie AAB

Every minute not including 0:00,

perform 1or 2 Rope Climbs

TIME CAP 17 mins

4. Skill – For Completion

Every 2 Minutes Until Failure

10 Touch and Go Alternating DB

Snatch 40/25lbs*

*Add 5lbs per round

Stop when you can no longer

transfer hands mid-air unbroken

for the full set. *start lower weight if needed

5. Optional Accessories –

L-Sit Hold 4x :30 cumulative

Single Arm DB Press 4×20 (10ea side ea set)

CrossFit Dragon Fire – CrossFit

Metcon (Time)

In teams of two:

50 cal bike

50 KB snatches 53/35

50 cal rowing

50 dball over shoulder 80/50

50 cal air assualt runner

50 dball over shoulder

50 cals rowing

50 KB snatches

50 cals bike

Cashout: 50 burpees split however you like.
one teammate works at a time, splitting the work in half. e.g.teamate a does 25 cals, teammate b does 25 etc. MF teams split row and bike cals 28/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up

75 Bar Facing Burpees

2. Lift – For Reps

AMRAP 1 Minute

Max Rep Power Cleans @65%

Rest 3:00

AMRAP :90

Max Rep Power Cleans @75%

Rest 3:00

AMRAP 2 Minutes

Max Rep Power Cleans @85%

Beat your scores from week 1

4. Conditioning- For Time “Karen”

150 Wallballs 20/14lbs

*put score in Karen box

5. Bitch Work – 30 Minute Run or bike

6. Optional Accessories –

Barbell Curl 4×10

situp Medball Passes with a partner 4×10

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

CrossFit Dragon Fire – CrossFit

Metcon (Distance)

1. Warm Up – 3 Rounds

200m Ski

:30 OHS Hold

10 Strict Pull-Ups

2. Lift – Every 2 Minutes For 12 Minutes

5 Touch and Go Squat Snatch

3. Conditioning – AMRAP 8 Minutes

30/24 Calorie Ski

60 Push Ups

Max Distance DB Farmers Carry

in remaining time 70/50s

Score is distance in feet

4. Bitch Work – AMRAP :45 x 6

Max Calories on AAB

:90 Rest

5. Optional Accessories:

Plank Hold :45-1:00 x 3 Rest as needed

Seated Alternating DB Front Raise

4×16 (8 Per Side)

Announcements

Happy Bday WODFATHER Claudio!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up- 5 Rounds

10 Jump squats

5 Burpee Pull Ups

10 DB Alternating Split Snatch light

2. Lift -Bench Press

3×10 Build across sets, maintain speed.

3. Conditioning – For Time

400m Run or 500m row

40 wallball Bear Hug Step Through

Lunges 20/14lbs

20 Burpee Muscle Ups or ctb or pullups

40 wallball Bear Hug Step Through

Lunges 20/14lbs

400m Run or 500row

Target Time: 13-15 minutes

4. Interval – 3 Rounds

12-9-6

Squat Snatch 95/65lbs

Box Jump Overs 24/20″

Rest 1:00

Target Time: 12-15 minutes

5. Optional Accessories

Lunges 4×15 (2 Full Sets Per Side)

5x :20 superman hold

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

100/70 cal AAB

2. Lift- For Weight

Deadlift

1×6@62.5%

1×5@72.5%

1×4@82.5%

1×1@92.5%

Touch and Go

3. Interval – AMRAP 1:30 x 3

Thruster Plus* Ladder 95/65lbs

Rest 3:00

*Rep 1 is a thruster, Rep 2 is a

thruster plus a push press, Rep 3 is a

thruster plus 2 push press, and so

on adding 1 push press to each rep

as you go. Sets do not have to be

unbroken, but you may hold onto the

bar as long as you’d like.

3 Rounds

Row 1250/1000 m

15 Power Cleans 135/95lbs

4. Optional Accessories

skill – 5-10 rope climbs

KB or db RDLs

3×10

V-Ups

3×10

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – AMRAP 6:00

:20 Parallel GHD Hold

Run 100m

:20 Sandbag Bear Hug

Run 100m

Then

Floss shoulders*

Perform 10 Strict press with an

empty bar with floss on each

side.

2. Lift – For Weight

Every 2 Minutes For 12 Minutes

5 Tempo Loading Front Squats

5 Second Eccentric (Lowering)

1 Second Pause

Fast Concentric (Lifting)

3. Conditioning – For Time

Run 600m

15 Pull ups

20 Push Jerk 115/75lbs

15 Pull ups

20 Push Jerk 115/75lbs

15 Pull ups

Run 600m

Target Time: 10-14 minutes

4. Bitch Work – For Reps

Every 5 Minutes for 20 Minutes

:30 Max Calorie on AAB

Rest remainder

*The following is optional:

5. Optional Accessories –

V-Up’s

3×10

Pistols

3×10

Push Ups

3×10