Friday the 14th WOD

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Four rounds for time of:

30 slamballs 30/25

15 pullups

5 hang power cleans 115/75
Drink some calorie-free Fitaid when you’re done AMOAP (as many ounces as possible) in 20 seconds. Yes you have to pay for it.

June 13, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

. Warm Up – 2 Steady Rounds

40 Slow Air Squats

100′ dbakk Carry

2. Strength – back squat

3×3 @92.5+% If you made all your lifts at 3×3 last week, increase the weight

3. Conditioning -3 Rounds

Run 400m

50′ S-Arm OH Walking Lunge 35-50/26-35lbs

Switch working arm every 25′

21 Ring Dips

20 min cap

4. Gymnastics Volume – For Time HS Walk or wall walk (sprint) 15′ x 4 25′ x 3 35′ x 2 Rest as needed between set

wall walk conversion 1×4 2×3 3×2

June 12, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – 3 Steady Rounds

20 Alt Jumping Lunges

15 Push Ups

10 Heavy Russian Swings

250m Row

2. Strength Prep – For Completion Sandbag “Front to Back” Lunges 150/100lbs 4×6 (3 each leg) THEN Plank Hold 4 Rounds :30 on / :30 off

3. Strength – For Weight Back Squat 4×4 @90%

4. Conditioning – For Reps AMRAP 12 Minutes Climb the Ladder

3 Calories on Rower

3 KB Swings 53/35lbs

6 Calories 6 KB Swings 9/9, 12/12, etc…

5. Bitch Work – For Reps :35 x 6 on AAB Rest 3-4 Minutes Score is total calories

June 11, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2 Steady Rounds

750m Ski 15 Banded Good Mornings

15 Empty Bar Snatch Balance

2. Strength Prep – For Completion Romanian Deadlifts 2×15 Then Snatch Grip Press (behind the neck) 5×5

3. Olympic Lift – For Weight Pause Low Hang Snatch Warm Up (above knee) 4×3 @ 40-60% 1RM Drop and Reset Then Hang Snatch (below knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Heavier than last week

4. Conditioning – For Time

115/95 Calorie Row* *EMOM including 0:00 perform 3/2 Muscle Ups or ctb or reg pullups 15 Minute Cap

5. Gymnastics Volume – 3 Rounds 20 Strict HSPU rest 3 mins , reduce volume or add mats to get it done

June 10, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 4 Steady Rounds

:30 Banded Glute Activation

10 Push Ups

200m Run

2. Conditioning – For Time 18-15-12-9-6-3 Hang Power Clean 115/75lbs

Push Jerk 115/75lbs

Toes to Bar

20min cap

3. Bitch Work – For Reps 8:00 x 2 on Rower Rest 4:00 Score is best single distance in meters 4. Gymnastics Volume – For Reps 6 Rounds :20 on 1:10 off Max Chest to Bar Pull Up Reps Score is total reps

June 8, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 3 Steady Rounds

15 Band Pull Aparts

10 Light Thrusters

500m Ski

2. Strength – For Weight

Strict Press

2×10

Then

1 Rep every :90 for 12 Minutes

AHAP

Score is heaviest press in 12 Min

window

3. Olympic Lift – For Weight

Pause Low Hang Clean Warm Up

(above knee)

4×3 @ 40-60% 1RM

Jerk the final rep of each set

Drop and Reset

Then

Hang Clean (below knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

NO FAILS

4. Conditioning – AMRAP 10 Minutes

10 Lateral Bar Burpees

14 Alternating Pistols

10 Deadlifts 225/155lbs

Post D-Day

CrossFit Dragon Fire – CrossFit

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

June 6, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 4 Steady Rounds

10 Box Step Ups w/ light bar on

back

:30 HS Hold

15 Jumping Squats

2. Strength – For Weight

Back Squat

3×3 @92.5%

3. Conditioning – AMRAP 8 Minutes

6 Sandbag Cleans 150/100lbs

25′ HS Walk or 5 wallwalks

10 Ring Dips

4. Bitch Work – For Reps

:35 x 4 on Rower

Rest 3-4 Minutes

June 5, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up -3 Steady Rounds

100′ Sandbag Carry

12 Burpees to 6″ target

10 Horizontal Ring Rows

2. Strength Prep – For Completion

Sandbag Pause Squats

80-150/50-100lbs

:60×3 for reps

Rest as needed

AND

Hip Extensions

3×10

3. Conditioning – For Reps

Every 5:00 for 20:00

60 Double Unders

20 Wallballs 20/14lbs

10 Box Step Overs 24/20″ 50/35s

Max Rep Strict Pull Ups in

remaining time

Score is total Strict Pull Ups

4. Bitch Work

2:00 x 5, 15m Shuttle Runs

Rest 2:00

June 4, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 4 Steady Rounds

15 KB Swings

15 Goblet Squats

200m Row

2. Strength Prep – For

Completion

Single Leg KB Deadlift

6×10 (3 sets per side)

AND

Sots Press

(from back rack)

5×5

3. Strength – For Weight

Deadlift

3×3

4. Olympic Lift – For Weight

Pause Low Hang Snatch Warm

Up

(above knee)

4×3 @ 40-60% 1RM

Drop and Reset

Then

Hang Snatch (below knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Drop and Reset

NO FAILS

5. Conditioning – For Time 5 Rounds

10 Power Snatch*

12 Toes to Bar

*Weights on Snatch increase

each round: 75/55lbs, 95/65lbs,

115/75lbs, 135/95lbs,

155/105lbs

*scale increase as needed to end with a heavy for you on last set

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