Aug. 18, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Steady Rounds

Row 250m

15 Banded Good Mornings

10 DB Push Press

5 Strict Ring Dips


8 Rds

4 double kb C&J 53/35

8 HSPU’s

12 double kb deadlifts 53/35

OPTIONAL: 3 Rounds:

Run 300m

20/15 Calories on bike

20 ring rows (if you want more challenge then put feet on box for ring rows)

Aug. 16, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up: 4 Steady Rounds:

:30 Dead Hang from Pull Up Bar

10 Single Arm DB Sotts Press (switch arms each round)

20 Calorie Bike

LIFT: Find 3RM Overhead Squat


W/ a Partner: AMRAP 20 Minutes

8 Toes to Bar

6 Burpee Box Jump Overs 24/20″

4 Squat Cleans Thrusters 115/75lbs

Complete full round then switch


Metcon (Time)

W/ a Partner: 5 Rounds

60 Double Unders

50 Push Ups

30 Calorie Ski or Row

Split each movement in half w/ partner

Overhead Squat (3 rm)

Aug. 15, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Steady Rounds

Ski 250m

15 Banded Good Mornings

10 DB Push Jerk

5 Strict HSPU


Speed Clean and Jerk Ladder

Round 1 155/95lbs 160/100lbs 165/105lbs 170/110lbs 175/115lbs :90 Cap Rest 5:00

Round 2 180/120lbs 185/125lbs 190/130lbs 195/135lbs 200/140lbs 3:00 Cap Rest 5:00

Round 3 205/145lbs 210/150lbs 215/155lbs 220/160lbs 225/165lbs 4:30 Cap

*scale weights as needed each round so it is challenging but possible but stick to speed


For Time

30 Muscle Ups or CTB or pullups all are rx just put time in box and go for it!

OPTIONAL: BIke cool down 100 cals

Aug. 14, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 5 Steady Rounds

10 Jumping Squats

10 Calorie Row

1 Rope Climb

Partner wods today:

W/ a Partner Max Distance Farmers Carry in 7 Minutes

70/50lbs in each hand

Switch anytime

W/ a Partner

3 Rounds 25 Ring Dips 50 Wallballs 20/14lbs 75/50 Calories on AAB

*put this time in box and in notes put amrap and rope

W/ a Partner

For Time

20 Legless or regular rope climbs (if this seems like a lot then add another partner)

Aug. 13, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 2 Rounds

:60 Banded Glute Activation

50 Calorie Row

20 Hip Extensions

LIFT: CrossFit Total

5 Minutes to complete each lift

1RM Back Squat

1RM Strict Press

1RM Deadlift

*warm up for all lifts then stick to time frame for each do not go over the 5 min allowance.


Want a little taste of what the games athletes had then:

Half Marathon Row (21,000 M) OR Max distance Row in 40 Minutes: put time or distance in box



20 Toes to Bar

10 Power Clean (155-185/115-135)

*put this score in other amrap box

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
in comments put weight of ea lift

Metcon (AMRAP – Rounds and Reps)


20 Toes to Bar

10 Power Clean (115-185/95-135)

Aug. 11, 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

Use plenty of Reps and Set to warm up to your 2RM attempts.

WOD: put time in box below


3 Rounds

Run 400m

21 Kettlebell Swings 53/35lbs

12 Pull Ups

Optional- you can put this time in box if you do it

3 Rounds:

30/20 Calories bike

15 Bar Facing Burpees

Push the Bike as hard as you want, and use a Burpee style you can keep moving with no matter how tired you get.

Bench Press (2 rm)

Helen (Time)

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

Aug. 9, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm-up 3 Steady Rounds

12 Hang Snatch 75-95/45-65lbs

18 Air Squats

24/18 Calorie Ski


Find 1RM Snatch Complex

Power Snatch + Squat Snatch + Hang Squat Snatch

Try to move through these complexes with fluidity. Hanging on to the bar and pausing for too long between movements can cause extra fatigue that you just don’t want.

WOD: 5 Rounds

3 Squat Snatch 115-155/85-105lbs

30′ Handstand Walk or 5 wall walks


AMRAP 10 Minutes

20 Dumbbell Hang Clean and Jerk 50/35lbs

(10 each side)

Aug. 8, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Weight)

Warm-up- 2 Steady Rounds

Row 1k

15 Barbell Rows

25 Push Ups


Find 3RM Sumo Deadlift


The Sumo DL does not need to be touch and go, but you need to control the weight back down and it should hit the floor quietly.

100′ Unbroken Farmer’s Carry

Find max weight

2k row for time

Sumo Deadlift (3 rm)

2k Row (Time)

Max Effort 2k Row

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