April 8, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Weakness Warm Up Run 1 Mile or row 1600m

2. Lift – Zero Bounce Deadlift

5×3 @70-82.5% of 1RM

3. Metcon – AMRAP 9 Minutes

7 Thrusters 115/75lbs

9 Toes to Bar

11 Burpees to 6″ Target

4. Gymnastics -AMRAP 4:00 x 3 Rest 2:00

40/30 Calorie Row

Max Rep Push Ups in remaining time

(Score is total Push Ups)

April 6, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 4 Rounds

10 Calories on Bike

10 Push Press 75/55lbs

2. Lift – Front Squat

3×8 @70%+

3. Lift – For Weight

Push Press

2-2-2-2-2

Build weight over sets

4. Metcon –

Every 3:00 for 24:00

350/275m Row

5. Gymnastics

6 Rounds

15/10 Calories on AAB

1 rope climb or legless rope climb

Recovery Friday

CrossFit Dragon Fire – CrossFit

Metcon (No Measure)

Every 6 min for 30 min:

Row 500m

10 burpees

run 100m

10 wallballs 14/10

Metcon (Calories)

Optional:

AMRAP 90 seconds

15 slamballs 30/25

Ski Erg cals remainder

rest 1 min and repeat 4 times

score is total cals.

April 4, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Row 500m

40 Empty Bar OHS

Row 500m

2. Lift – Power Snatch

Touch and Go no drop in sets

5×5

3. Metcon – For Time 2 Rounds

55 Wallballs 20/14lbs

45/35 Calorie Row

50 situps or 10-20 GHD Sit Ups

4. Gymnastics – For

Completion

Every 2:00 for 12:00

40′ HS Walk or 4 wall walks

Complete each length as

fast as possible

April 3, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

10 Minute Steady Bike

then

Floss Ankles and Quads

2. Lift – Back Squat

5×3 @80%

3. Metcon – AMRAP 20 Minutes

Run 200m

15 Push Ups

15 Sumo DLHP 75/55lbs

4. Gymnastics –

Muscle Up or CTB practice about 10-30 reps total

April 2, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up -3 Rounds

:60 Goblet Squat Hold

Run 200m

10 Strict Pull Ups

2. Lift – For Weight

Squat Clean

EMOM for 12 Minutes

1 Rep at 70-80%

3. Metcon – For Reps

Every 4:00 for 12:00

Row 600/500m

24 KB Snatch 53/35lbs

Max Box Jump Over 24/20″

in remaining time

(Score is total Box Jump

Overs)

4. Gymnastics – For Time

“Death by Pull Ups”

Minute 1 – 1 Pull Up

Minute 2 – 2 Pull Ups

Minute 3 – 3 Pull Ups

Etc

April 1, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up –

Row 2k

2. Lift –

Zero Bounce Deadlift

4×4@70-80% of 1RM

3. Metcon – For Reps

AMRAP 12 Minutes Climb the Ladder

2 Overhead Squats

95/65lbs

2 Bar Facing Burpees

1 Bar Muscle Up or 2 ctb’s or 2 pullups

4/4/2, 6/6/3, 8/8/4, etc…

4. Gymnastics

20-16-12-8-4

Row for Calories

HSPU – use mats or box as needed

March 30, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – AMRAP 3 Minutes

7 Hang Power Cleans 95/65lbs 7 OHS

7 Calories on Bike

2. Lift – 6 Sets

5 T&G Power Cleans into

6 Front Rack Walking Lunges Increase weight every 2 sets

3. Metcon – For Time

16 Rounds

10/7 Calories on AAB

15 Wallballs 20/14lbs

10 Ring Dips Alternate full rounds with a partner

4. Extra – For Reps

AMRAP :30 x 5

Rest :90

Max Rep HS Shoulder Taps (against wall , on box or freestanding)

Post-open blues

CrossFit Dragon Fire – CrossFit

AMRAP repeats (8 Rounds for reps)

Minute 1: Run 100m Air assualt runner

AMRAP Burpees in remaining minute

Minute 2: Run 100m Air assault runner

AMRAP KB snatch 53/35 (alternate hands if needed)

Minute 3: Run 100m air assault runner

AMRAP Dball over shoulder 100/80

Minute 4: Run 100m air assault runner

AMRAP situps.

Rest 1 minute between each AMRAP

rest 3 minutes when finished and repeat.

March 28, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -3 Rounds

15 Good Mornings 75/55lbs

25 Walking Lunge Steps

5 Strict HSPU

2. Lift -Deadlift

3×12 @50-55% of 1RM For Speed

3. Metcon – For Time

240 Double Unders

120 Pull Ups

100 Hang Clean and Jerks 95/65lbs

120 Push Ups

240 Double Unders

Alternate sets with a partner. Double Unders must be completed in sets of 40, Pull Ups and Push Ups in sets of 10, and Hang Clean and Jerks in sets of 10.

4. Extra – For Rounds and Reps

AMRAP 8 Minutes

Max Cals on the Ski Erg Share work with a partner, switch anytime

« Older Entries Recent Entries »