Warm-Up
30 second row
20 double unders or single unders
50m run 25m up, 25m back
10 air squats
5 box jump overs
5 pull-ups or ring rows
WOD prep
2 dead lifts
2 hang power cleans
2 push press
Build to wod weight
WOD
3 Dragons
AMRAP 6
5 dead lifts (115,75)
10 Hang Squat Cleans (115,75)
15 Push Presses (115,75)
*Scale load as needed.
Rest 3 minutes
Then, AMRAP 6
50 Double-Unders
100 meter Shuttle Sprint
250 meter Row
Rest 3 minutes
Then, AMRAP 6
15 Pull-Ups
30 Box Jump-Overs (20)
45 Air Squats
Option for pull-ups:
Bar assisted or ring rows
Post WOD
Foam roll for 5 minutes
CFS Brief:
New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
C
3 Dragons: Dragon #1: 1+24 | 70#, Dragon #2: 2+33 | 100 Singles, Dragon #3: 1+32 | Rx
A great collection of AMRAPs with one focused on lifting, one on cardio, and one on gymnastics. Doing just one of them would have been challenging, so putting all three together was, well…like being in a den of dragons 🙂 Thanks Hanna!!
3 Dragons: 2+28, 35# | 1+410, 100 singles | 1+29, 12″ box step-overs
Definitely harder than it looks – that 3 minutes of rest goes by VERY quickly. I was happy with my pull-ups though so there’s something positive.
3 Dragons: 2+1 Rx | 2+80 Rx | 1+28 Rx
Dragon 1 2+5 @95
Dragon 2 2+65 rx
Dragon 3 1+35 rx