Oct. 18, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

1. Overhead Squat

Build to a Heavy Set of 3

2. Conditioning

AMRAP 3

21 Overhead Squats (75/55)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (105/75)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (115/85)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (135/95)

12 Burpee Over the Erg

Max Calorie Row

* score is total cals on rower

3. Gymnastics

4× 5-12 Unbroken Chest to Bar Pull-Ups or do regular pullups if your ctb’s are still developing

Rest as little as needed between sets

OCT. 17, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

1. Strict Handstand Push-ups

3 Rounds of 50% of your max set or if you do not have max set then you have 3 chances to find one. Mod as needed to mats or on boxes

2. Deadlift

Build to a Heavy Set of 5

3. Conditioning

On the Minute x 12 (4 Rounds)

1st: 15 Deadlifts (225/155)

2nd: 15 Russian twists taps with plate 25/15

3rd: Max Calorie Bike

*score is cals on bike

4. Midline-not for time

4 rounds

15 sit-ups

15 hips extension on floor

Oct. 16, 2017

CrossFit Dragon Fire – CrossFit

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
LADIES: 14# WB TO 10′, 55#BAR

EMOM 12 SNATCH (FULL)

Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 2 Reps @ 70%

Minute 2 – 2 Reps @ 73%

Minute 3 – 2 Rep @ 76%

Minute 4 – Rest

Oct. 14, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Conditioning – can be run or row-athlete choice

800 Meter Run/row

6 Rounds “The Chief” (135/95)

400 Meter

4 Rounds “The Chief” (135/95)

200 Meter

2 Rounds “The Chief” (135/95)

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

 Rope Climbs & Ski Erg (Not for time)

Does not matter how is mixed up but get 50 cal total on ski erg (can be broken up in sets) and 4-8 rope climbs total.

Oct. 12, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

Strength

In 10 Minutes

Find 1RM Push Press

Then

In 10 Minutes Find 1RM Split Jerk

(Use Rack or Blocks.)

WOD: Interval

Every 3 Minutes until failure

Row 18/12 Calories

8 Thrusters 95-115/65-85lbs

3 Pull Ups

Rest remainder.

Increase Pull Up reps by 3 each interval.

*score it total pull-ups

Oct. 11, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

Conditioning

3 Rounds:

AMRAP 5 Minutes

30/18 Calories on Bike

10 Squat Cleans 125-135/85-95 from ground

Max Calories on Bike in remaining time

Rest 3:00

*score is cals that you got in remaining time of set, do not include the 30/18 in your number

Gymnastics Accessory

Tabata Flutter Kicks

8 Rounds

:20 on :10 off

Strength Accessory NFT

Double Kettlebell Deadlift 53’s70/35’s-53’s

4×20

Rest as needed.

Oct. 10,2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm-up Not for time

2 Steady Rounds:

12 Goblet Squats-light

24 Calorie Row

5 Rounds:

7 Front Squats 135-185/95-115 from ground

1 run to end of other building

5 D-Ball over Shoulder 100-150/80-100lbs

Rest :90

score is total time including the rest

100 Burps for time (Time)

100 bar facing burpees over bar for time

Oct. 9, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Strict Handstand Pushups

3 Rounds of max effort- use mat as needed

2. Conditioning

50/35 Calorie Assault Bike

100 Double-Unders

800m Run with slam ball 30/25

100 Double-Unders

50/35 Calorie Assault Bike

3. Row Conditioning

On the Minute x 6: 40 seconds on / 20 off

Rest 1:00

On the Minute x 4: 40 seconds on / 20 off

Rest 1:00

On the Minute x 2: 40 seconds on / 20 off

Oct. 7, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Conditioning

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30 Calorie Row

3. Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 72%

Minute 2 – 2 Reps @ 77%

Minute 3 – 1 Rep @ 82%

Minute 4 – Rest

4. Back Squat

2 Rounds:

7 Reps @ 74%

5 Reps @ 78%

3 Reps @ 82%

Rest 2:00 between each set of squats

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