Nov. 29, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 4 Steady Rounds

15 DB Thrusters (light)

15 Push Ups

15/10 Calorie Bike

LIFT:

Find 1RM Front Squat

WOD: For Time

15 HSPU

15 Power Snatch 75/55lbs

12/12 9/9 6/6 3/3

Optional – 5 Rounds

Max Rep Bench @ Bodyweight (or less-but heavy) Rest 2:00

Max Rep Pull Ups -no coming off bar Rest 2:00

1rm: Front Squat (1rm)

Nov. 28, 2018

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

Warm up: 3 Steady Rounds

80′ HS Walk or 5 wall walks

8 Deficit HSPU 2″ -kip or strick

Row 500m

LIFT:

Find 1RM Clean

then

AMRAP 5 Minutes Max Rep Squat Clean @85%

WOD: AMRAP 4 Minutes x 3 Rest 2:00

Row 500m/400m

15 Deadlifts 225/155lbs

Max Rope Climbs in remaining time

*count row as 1 rep

Optional: For Time

400m dball or kB or db Carry (any way)

80-100/50-80lbs

Nov. 27, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: AMRAP 4 Minutes

8 Goblet Squats

6 Burpees

Bike 8/6 Calories

then Couch Stretch 2:00/side

LIFT:

Find 3RM Back Squat

WOD: 3 Rounds

12 Thrusters 105/70lbs

15 Bar Facing Burpees

15 Toes to Bar

Row 2k Rest 5:00 (go hard)

Row 500m x 3 Rest :60 pace of 500m is exact average time as your 2k pace

Two part test: 2k time and Total time off exact 500m average (whether you’re over or under the time, that seconds off your average)

Back Squat (3 rm)

Nov. 26, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

RETEST WEEK OCT 15 was test week if you want to check out how you compare

Warm Up: Jog 1mile

LIFT:

Find 1RM Snatch

then

AMRAP 5 Minutes Max Rep Squat Snatch @85%

WOD: For Time

70/40 Calories on bike

45 Wallballs 20/14lbs

20 DB Box Step Overs 50/35lbs 24/20″

Shuttle sprints x5

run to end of other building and walk back

Optional: work for 8 mins for skill

1 Muscle Ups with 1 ring dip (try to get as many as poss up to 20)

subs work on 20 CTB or reg pullups + 20 ring dips

Snatch (1 rm)

Snatch (1 rm)

Nov.24, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Primer

AMRAP 4 Minutes

40′ Handstand Walk or 4 wall walks

30 Box Jump Overs

Max Distance on C2 Bike

Stretch: Couch Stretch 2:00/side

2. Strength

Pause Front Squats 1-1-1-1-1

1 full second pause in the bottom

3. Met-Con

For Time

25 Front Squats 135-185/95-135lbs

100′ Handstand Walk or 10 wall walks

25 Front Squats

4. Bitch Work

Run 3-6 Miles or row 5k or bike 6 miles

Post-Thanksgiving burn-off

CrossFit Dragon Fire – CrossFit

A: Metcon (Time)

100 double under buy in, then:

10-1 pushups

5 KB swing between each set (70-53)

B: Metcon (5 Rounds for distance)

Rowing sprints:

20 seconds on, 40 seconds off for distance

5 rounds.
Set the rower on intervals of 20 seconds with 40 second rest. Mark meters rowed for each round.

Happy Thanksgiving!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Thanksgiving girls mash up

20 pulluips

20 push ups

20 sit ups

20 air squats

400m run

21 kb

12 pullups

15 thrusters 95/65

400 m run

15 hspu

20 ground to oh 95/65

400 m run

30 box jump 24/20

30 wb 20/14

Nov. 21, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Straight Through

25 Dumbbell Deadlift 35/25lbs

25 Dumbbell Hang Cleans

25 Dumbbell Push Press

Row 500m

2. Strength

Back Squat 4×6 @75%+

5-10lbs Heavier than last week

3. Oly

Squat Clean

Warm Up

4×2 @ 60-70%

w/ pause at knee

drop and reset

Then

7×1 @ 90%+

4. Interval

3 Rounds

21 Bench Press 95-135/65-95lbs

21 Sumo DLHP 95/65lbs

400m Medball Run

Rest 2:00 score total time with rest

Nov. 20, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Primer

Ski 1k

20 Strict Pull Ups

Stretch: Twisted Cross 2:00/side

2. Met-Con

3 Rounds

5 Squat Snatch 115-155/75-105lbs

6 Bar Muscle Ups or 6ctb+6dips or jumping from box

Run 200m

3. Bitch Work

“Perfect Pace”

Ski 1000m/850m x 3

Rest 3:00

Hold 2k PR Pace

4. Accessory

Sandbag Squats 80–150/50-100

5×10

and

Bent Over Barbell Row

3×15 pick weight that will give you great form

Less sets overall

Nov. 19, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm- Up

3 Steady Rounds

10 Kipping HSPU or 4 wall walks

15 AB Mat Sit Ups

20 Alternating Jumping Lunges

2. Oly

Snatch

6×3 @ 75-80%

The percentages are there to keep you moving as technically sound as possible. The lighter weights also leave room to improve and make changes while still feeling some weight. There is no reason to miss a lift here.

3. Met-Con

4 Rounds

15 Power Cleans 135/95lbs

20 Bar Facing Burpees

25/15 Calories on AAB

4. Interval

AMRAP 2:00 x 5

10 Strict Handstand Push-Ups (:60 cap) (use mats as needed)

Max Distance Back Rack Lunges 135/95 in remaining time

Rest 2:00 * less weight if you want

*More Options:

Kipping HSPU instead of Strict

Lighter Lunges

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