Sept. 21, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – For Completion

Floss Wrists then

3 Steady Rounds

10 Hang Snatch 75/55lbs

10 V-Ups

10 Burpees

2. Olympic Life – For Weight

Snatch

4×4 Touch and Go

Add weight each set

3. Met-Con— For Reps

AMRAP 10 Minutes

1000/850m Row

800m Run

Max Double DB Snatch 35/25s in

remaining time

4. Interval – For Completion

Every 2:00 for 10 Minutes

10 OHS 95/65lbs

10 Burpees to 6″ Target

Rest remainder of each interval

Sept. 20, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Strength

Bench Press 9 sets of 3 you can work up

Metcon (Time)

Teams of 2

200/170 Cal. Row

100 Burpee Box Jump Overs (24/20)

40 Sand Bag Cleans (100-150/80-100)

*you can work at same time but must finish one before going to next

Sept. 19, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Quads above Knee then

3 Steady Rounds

8 DBL DB Front Squat

8 DBL DB Push Press

8 DBL DB Lunges Steps

2. Strength –

Walking Lunge Steps

4×12 Choose one weight for all 4

3. Met-Con – For Time

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

*** if you want to grab a partner and do this go for it!!

4. Interval –

3 Rounds

20/12 Calories on AAB

20 DB Shoulder to OH 35/25s

3 Rope Climbs

Rest 3:00

SEPT. 18, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm Up – For Completion

Floss Ankles/Calves THEN

2 Steady Rounds

15 Push Ups

:30 HS Hold

25 Calorie Bike

2. Strength – For Weight

Power Clean + Split Jerk

EMOM for 12 Minutes

1 Rep @ 70-80%

3. Metcon – For Rounds and Reps

AMRAP 15 Minutes

200m Run

6 BAR MU’S OR CTB OR REG PULLUPS

4. Interval –

5 Rounds

25 Wallballs 20/14lbs

50′ HS Walk or 5 wall walks

Rest :60

Sept. 17, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up- For Completion

Floss Shoulders then

5 Steady Rounds

5 Strict Pull Ups

200m Row

10 Jumping Squats

2. Olympic Lift – For Weight

Squat Clean 3×5 Touch and Go Add weight each set

3. Met-Con – For Time

40 Double Unders

20 Thrusters 75/55lbs

40 Double Unders

20 Power Snatch 75/55lbs

40 Double Unders

20 Squat Cleans 75/55lbs

40 Double Unders

20 Bar Facing Burpees

40 Double Unders

15 Minute Cap

4. Bitch Work – For Reps

20:00 Ski or Row for Calories

Sept 16, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up – For Completion

Floss Hips then

4 Steady Rounds Run 200m

10 Banded RDLs

10 Empty Bar Thrusters

2. Strength- For Weight

Back Squat 3×10 @ 60% 1RM

3. Met-Con – For Time

21-15-9

Row For Calories

Toes to Bar

Double KB Push Press 35/26s

11 Minute Cap

4. Bitch Work – For Calories

400m Run x 5

Rest 2:00

Run each interval at 5k pace

Sept. 14, 2019

Announcements

GYM CLOSED THIS SUNDAY FOR A SEMINAR. OPEN NEXT WEEK AGAIN!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Wrists then

4 Steady Rounds

10 Heavy Wallballs

12 OH Walking Lunge Steps w/

Empty Bar

Run 200m

2. Metcon – For Time

3 Rounds

50′ Sled Push heavy

25 Wallballs 20/14lbs

50′ HS Walk or 5 wall walks

15 Minute Cap

3. Interval – For Completion

Misfit Medley #4

AMRAP 5 Minutes

10 DB Snatch 35/25lbs

5 Pull Ups

Rest 2:00

For Time

80/50 Calories on AAB

Rest 2:00

AMRAP 5 Minutes

8 DB Snatch 50/35lbs

4 Chest to Bar

Rest 2:00

For Time

25 Overhead Squats 185/125lbs

Bar comes from ground

Rest 2:00

AMRAP 5:00

6 DB Snatch 70/50lbs

3 Bar Muscle Ups

Friday the 13th

Announcements

GYM CLOSED THIS SUNDAY FOR A SEMINAR. OPEN NEXT WEEK AGAIN!

CrossFit Dragon Fire – CrossFit

Warm-up

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 Breathing burpees

Breathing burpees = 1 breath, 1 burpee, 2 breaths, 2 burpees etc. Rest during breath and work during burpees.

A: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

25 Double unders

10 two KB deadlifts (70/53)

Down and back farmer’s walk (70/53)
Farmer’s walk will be marked every 5 meters. Each 5 meter section will count as 1 rep. (15m down and 15m back)

Sept. 12, 2019

Announcements

GYM CLOSED THIS SUNDAY FOR A SEMINAR. OPEN NEXT WEEK AGAIN!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Ankle then

3 Steady Rounds

12 Sit Ups or ghd’s

12 Heavy Russian Swings

12 Calorie Row

2. Strength – Back Squat

Find new 5RM

3. Olympic Lift – For Weight

Power Snatch

4 Rounds

:90 on

2:30 off

Singles @80-85%

Drop and Reset

4. Interval -for total time

3 Rounds

12-9-6

Deadlift

DB Box Step Over 50/35s 24/20″

Rest 3:00 after each “12-9-6”

Deadlft weights

R1 225/155lbs

R2 255/175lbs

R3 285/195lbs

20 Minute Cap * mod weights as needed

Sept. 11, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Elbow/Bicep then

4 Steady Rounds

10 DB Push Press

15 Calories on Bike Erg

20 Double Unders

2. Metcon – For Time

Row 2001m

Then

3 Rounds

9 Thrusters 135/95lbs

11 Toes to Bar

9 Squat Snatch 135/95lbs

11 Toes to Bar

4. Interval – 3 Rounds

15 Burpees to 6″ Target

12/10 Calorie Ski

9 Sandbag Cleans 150/100lbs

Rest 3:00

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