Dec. 11, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Ring Muscle-Ups

3 Rounds, Not For Time:

30/24 Calorie Row

2 Sets of 25% Max Unbroken Muscle-ups or 5 transitions or 5 jumping bar or band assisted bar mu’s

2. Conditioning

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30 Calorie Row

30 Toes to Bar

3. Pausing Snatch

2×2 @ 72%

2×2 @ 76%

2×2 @ 80%

One second at knee level

4. Back Squat

On the Minute x 5:

5 Back Squats – 74%

Dec. 9, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

DO THIS WARM UP TODAY INSTEAD OF NORMAL DF ONE!

1. 2 Steady Rounds

Bike 1k

30 Alternating Jumping Lunges

2. Strength

Find your heavy for “Misfit Clean Complex”

Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

3. WOD

AMRAP 10 Minutes:

15 Calories on Rower

15 Handstand Push-Ups

15 Hang Power Snatch 95/65lbs

Dec. 6, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

“Johnny”

Buy-In: 1,200 Meter Row

2 Rounds:

19 Calorie Assault Bike

87 Double Unders

7 Rope Climbs

Cash out: 1,200 Meter Row

2. Barbell Cycling

On the Minute x 5

6 Hang Squat Cleans + 2 Push Jerks

5 Hang Squat Cleans + 3 Push Jerks

4 Hang Squat Cleans + 4 Push Jerks

3 Hang Squat Cleans + 5 Push Jerks

2 Hang Squat Cleans + 6 Push Jerks

Barbell: (115-155/85-105)

Dec. 5, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Strict Handstand Push-ups – use mats as needed

15 Strict Handstand Push-ups

1:00 Rest

13 Strict Handstand Push-ups

:45 Seconds Rest

11 Strict Handstand Push-ups

:30 Seconds Rest

9 Strict Handstand Push-ups

:15 Seconds Rest

7 Strict Handstand Push-ups

2. Conditioning

5 Rounds:

10 Power Cleans (135/95)

10 Barbell Facing Burpees

3. Midline

Not for Time:

20 Strict Toes to Bar

20 GHD Sit-Ups or 1/2 ghd’s if you have not done them before

30 Abmat Sit-Ups

Dec. 4, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Ring Muscle-Ups or CTB test

AMRAP 1:00

Ring Muscle-Ups or CTB pu’s

*Benchmark Test. Does not need to be unbroken.

2. Conditioning

30 Chest to Bar Pull-Ups

50 Thrusters (65/45)

70/50 Calorie Row

3. Pausing Snatch

1 Second Pause at Knee

2×2 – 70%

2×2 – 74%

2×2 – 78%

4. Back Squat

On the Minute x 5:

5 Back Squats – 72%

Runnin’ and lungin’

CrossFit Dragon Fire – CrossFit

Metcon (4 Rounds for reps)

AMRAP 3

Run 200m (buy-in)

Overhead barbell walking lunges in remainder of time (95/65)

rest 3 min

AMRAP 3

run 200m

front rack lunges (95/65)

rest 3 min

AMRAP 3

run 200m

back rack lunges (95/65)

rest 3 min

run 200m

walking lunges (no weight)
Score as R+L=2

Nov. 30, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Front Squat

3×3 – 80%

3×1 – 85%

2. Conditioning

AMRAP 15:

4 Bar Muscle-Ups or 8 CTB

8 Front Squats (135-155/95-105)

12 Burpee Box Jump Overs (24/20)

Nov. 29, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Weight)

1. Power Clean + Push Jerk

On the Minute x 10:

1 Power Clean + 1 Push Jerk

you can climb and post highest weight

2- Gwen – see below

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

« Older Entries