JUNE 23, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

WARM UP: 4 Rounds

10 Calories on Bike

20 abmat sitUps or 10 ghd situps


Bench Press 5×5 @ 80%+ 2RM


Deficit OR reg Push Ups 8×10

Place hands on 2″ plates and lower chest between them to the floor

5 Rounds

8 dball to or over Shoulder 100/80lbs

100′ dball Carry (across gym and back)

15 DB Push Press 50/35s

*mod weight of dball as needed


BIKE Sprints 10/7 Calories x 8

Rest 2-3 Minutes between sets

First Day of Summer WOD

CrossFit Dragon Fire – CrossFit

A: Metcon (Time)

run 400 m THEN:

5 rounds

3 deadlifts 225/155

5 burpee bar over

7 pullups


run 400 m

B: Metcon (Time)

In teams of two row:

M+M teams 2k

F + M teams 1800m

F + F teams 1600m

Dudes switch out every 250m

Chicks switch out every 200m
Use the rower to mark your time cheaters!

June 21, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm upLbMove Steady Through

Row 500m

40 Empty Bar OHS Row 500m


Power Snatch 7×4 Touch and Go 70%+

Overhead Squats-7×3 70-80%

WOD: 5 Rounds

5 Squat Clean Thrusters 155/105lbs

3 Rope Climbs

15 Toes to Bar

OPTIONAL: 5 rounds

Run 100m 12 Ring Dips Run 100m

Rest :90 between rounds

Power Snatch (7×4 T&G can build)

Overhead Squat (7×3 70-80% )

June 20, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up:

10 Minute Steady Bike then

Floss Hip Flexors


Sumo Deadlift

5×2 As Heavy As Possible No Bounce – Silent


Strict CTB Pull Ups 4x 3 to 5 Tempo of 2:1

Take twice as long on eccentric as concentric so Fast on the way up, Slow on the way down



Sumo Deadlift High Pull 75/55lbs

Wallballs 20/14lbs

Run 400m after the round of 40 and 30 (two Runs sandwiched in)


10 Rounds 1:00 on / 1:00 off

Max distance on bike- put distance in notes

Sumo Deadlift (5×2 across heavy)

June 19, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm upL 3 Rounds

:30 Handstand Hold Run 200m

10 Strict Pull Ups

LIFT: EOMOM for 20 Minutes (every other min. on min)

1 Squat Clean and Split Jerk 80%+ 1RM


Romanian Deadlifts 5×10

Fast on the way up, Slow on the way down


watch video above – this is technique we will use this cycle – technique is more important than load on these so do them correct


AMRAP 12 Minutes Climb the ladder

1 Muscle Up or CTB and ring dip

1 Power Snatch 115-135/75-95lbs 2/2 3/3 4/4 5/5

After 5/5 start over at 1/1 and continue


Ski 800m

80′ Handstand Walk Rest :60

Ski 600m

60′ HS Walk Rest :60

Ski 400m

40′ HS Walk Rest :60

Ski 200m

20′ HS Walk

*options for hs walk is practice for 4,3,2,1 mins on the hs walk sections or do wall walks 4,3,2,1 or do hs holds 1-2 mins ea round

RDL (5×10- same weight across)

Romanian Deadlift- shin to hip

Clean and Jerk (eomom 20 @80% across)

June 18, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up : Row 2k


Box Squat 10×2 @ 50-60% Speed Work Rest :30-:60


50 Reps 100/70lbs sandbag or dball squats

Must be completed in sets of 5

WOD: 21-15-9 for time

Power Cleans 115-13575-95bs

Box Jump Overs 24/20″

Chest to Bar Pull Ups


Row 1k x 4 Rest 1:1

BOX SQUAT (10×2 speed)


June 16, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm UP: 4 Steady Rounds

10 Goblet Pause Squats

10 Sit Ups

15/10 Calorie Row


Find 2RM Bench Press

*partner up so you can have a spot

WOD: “Helen”3 Rounds

Run 400m

21 KB Swings 53/35lbs

12 Pull Ups

*put score in box below under HELEN

WOD 2: 3 Rounds

30/20 Calories bike

15 Bar Facing Burpees

*put this time in this box

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Happy Friday

CrossFit Dragon Fire – CrossFit

A: Metcon (AMRAP – Reps)

10 min EMOM

15 abmat situps

max Alternating DB snatches in remaining minute (50/35)

score is total DB snatches

B: Metcon (Distance)

Rowing sprints

20 seconds on 40 seconds rest X 5 for total meters
Set the rower for 20 sec work 40 sec rest. Rower will record meters. These are all-out sprints.

June 14, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up:3 Steady Rounds

12 Hang Sn 75-95/45-65lbs

18 Air Squats

24/18 Cal Ski (can also do 1 rd ski,1 row,1 bike)


Find 1RM Snatch Complex Power Snatch + Squat Snatch + Hang Squat Snatch

AMRAP 10 Minutes

20 DB Hang Clean and Jerk 50/35lbs(10 each side)



3 Squat Snatch 115-155/75-105lbs

30′ HS Walk or 45 sec handstand wall hold or 6 seated box press or 45 sec ea round of hand stand free holds or walk practice

PS+SS+HSS (1×1)

Pwr Snatch+Sq Snatch+hang sq snatch no drop work up to heaviest set

June 13, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Weight)

Warm up:2 Steady Rounds Row 1k

15 Barbell Rows

25 Push Ups


Find 3RM Sumo Deadlift NO BOUNCE


100′ Unbroken Farmer’s Carry Find max weight

METCON: for time

Row 2k

2k Row (Time)

Max Effort 2k Row

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