Feb. 21, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Overhead Squat

Build to a Moderate Set of 3

2. Conditioning

AMRAP 3

21/15 Calorie Row

21 Lateral Burpees over bar

Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

Feb. 20, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

AMRAP 15:

15 Hang Power Cleans (135/95)

30 Calorie Bike

15 Chest to Bar Pull-Ups

60 Double Unders

*mod as needed so you can stay at a steady pace

2. Gymnastic Conditioning

AMRAP 8:

3 Calorie Row + 3 Kipping Handstand Push-ups

6 Calorie Row + 6 Kipping Handstand Push-ups

9 Calorie Row + 9 Kipping Handstand Push-ups

Continue to add (3) repetitions per round until cap.

Feb. 19, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Back Squat

1×7 @ 70%

1×5 @ 75%

3×3 @ 80%

2. Deadlift

Build to a Moderate Set of 3

3. Conditioning

AMRAP 7: Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

*score is total wallballs made

4. Ring Muscle-Ups or bar mu’s

4 Sets of 50% of Max Set

Rest as needed between

If you don’t have a max set of ring mu’slarger than 4 then just do 10 -12 total. If you are doing jumping box bar muscle ups then do 4 sets of 4-6

Feb. 17, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

3 Rounds:

AMRAP 3: Calorie Bike

AMRAP 2: Power Snatch (95/65)

AMRAP 1: Pull-ups

Rest 2:00

2. Accessory Work

4 “Giant” Sets:

10 Bench Press

15 Romanian Deadlifts

20 seated db press

15 Banded Good Mornings

Rest 2:00

* pick light weights as this is a giant set and you do all movements then rest

Pre-open

CrossFit Dragon Fire – CrossFit

Metcon (No Measure)

EMOM 6

Row 10/7 cals

rest 2 min

EMOM 6

5 Kettlebell swings (53/35)

6 wallballs (20/14)

rest 2 min

EMOM 6

Assault Bike 10/7 cals as follows:

minute 1 arms only

minute 2 legs only

minute 3 arms and legs

minute 4,5,6 same as above

rest 2 min

EMOM 6

5 kettlebell swings

6 wallballs

Feb. 15, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Clean and Jerk

Build to a Heavy Single

2. Conditioning

AMRAP 10:

50 Lateral Barbell Burpees

75 Double Unders

30 Squat Clean Thrusters (115/80)

3. Gymnastic Conditioning

3 sets of ghd sit ups 10-15 * if you have not used before then ask a coach and do 1/2 situps

Feb. 14, 2018

CrossFit Dragon Fire – CrossFit

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (Time)

1. Barbell Conditioning

For Time: Isabel put score in box above

2. Overhead Squat

Build to a Heavy Set of 10

3. Conditioning

AMRAP 18:

18 Calorie Bike

15 Wallballs (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

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