CF WOD 8/17/18

FIRE BREATHER:
Snatch Balance
3-3-3-3, Strat your first set around 50-60% of your Snatch 1RM and build to a challenging 3 reps over the 4 sets. NOTE: YOU SHOULD ONLY USE WEIGHT AND BUILD TO A HEAVY 3 IF YOU HAVE GOOD SHOULDER MOBILITY AND ARE PHYSICALLY ABLE DROPPING UNDER MODERATE TO HEAVY WEIGHT OVERHEAD.

FIRE WALKER:
Snatch Balance
4 sets of 3-5 reps with no more than 50% of Snatch 1RM

FIRE STARTER:
Snatch Balance w/PVC Pipe or work on OHS mechanics

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FIRE BREATHER:
3 RFT:

10 Alt Dumbbell Complex @35/25
400 Meter Run

FIRE WALKER:
3 RFT:

8 Alt Dumbbell Complex @25/15
400 Meter Run

Complex:
3 One-Arm Snatch + 
1 One-Arm Overhead/Front Rack Squat +
1 One-Arm
Overhead/Front Rack Lunge = 1REP

FIRE STARTER:
3 RFT:

8 Alt Dumbbell Complex @25/15
400 Meter Run

Complex:
3 One-Arm Snatch + 
1 One-Arm Front Rack Squat +
1 One-Arm
Front Rack Lunge = 1REP

 

CF WOD 8/15/18

Ring Rows
3 sets, max reps, 2-3min rest between sets

FIRE BREATHER:
5RFT:

20 Push-Ups
50’ Bear Crawl with Dumbbells @25/15
40 Anchored Sit-Ups
(Carry your dumbbells in your hands while you crawl, then place them on your feet to perform your anchored sit-ups.)

FIRE WALKER:
5RFT:

20 Push-Ups
50’ Bear Crawl
40 Sit-Ups

FIRE WALKER:
5RFT:

15 Push-Ups
50’ Bear Crawl
30 Sit-Ups

CF WOD 8/14/18

Back Squat
5-5-5-10

(Work up to a 5-rep max over the course of three sets,
then reduce the load by 10% and try to perform 10 consecutive reps with that weight.)


FIRE BREATHER:
5 Rounds Max Reps:

1min DUs
1min AKBS @55/35
:30 Handstand Hold
(There is no rest between rounds – total workout time is 12:30,
make transitions as quick as possible)

FIRE WALKER:
5 Rounds Max Reps:

1min DUs/Singles
1min RKBS @50/30
:30 Handstand Hold
(There is no rest between rounds – total workout time is 12:30,
make transitions as quick as possible)

FIRE STARTER:
5 Rounds Max Reps:

1min Singles
1min RKBS @35/25
:30 OH PLATE HOLD
(There is no rest between rounds – total workout time is 12:30,
make transitions as quick as possible)

ACCESSORY WORK:
BULLETPROOF SHOULDERS/SHOULDER MOBILITY

CF WOD 8/10/18

“The Bear”
Complete a total of 5 rounds,
completing 7 sets of the following sequence each round,
without setting the bar down, REST 4 minutes between rounds:


Power Clean
Front Squat
Push Press
Back Squat
Push Press
(from behind the neck)

Move as much weight as possible over the 5 Rounds
- Power Clean, Squats, and Push Press’ are separate movements so no Squat Clean Thrusters or Back Rack Thrusters

CF WOD 8/9/18

Front Squat
5-5-5-10
Build to 5RM, Reduce weight to 80% of 5RM for set of 10

For max reps:
1min Kettlebell Swings @50/35
1min Burpees
1min Pull-Ups
1min KB Hang Squat Cleans @50/35
:45 Kettlebell Swings @50/35
:45 Burpees
:45 Pull-Ups
:45 KB Hang Squat Cleans @50/35
:30 Kettlebell Swings @50/35
:30 Burpees
:30 Pull-Ups
:30 KB Hang Squat Cleans @50/35
:15 Kettlebell Swings @50/35
:15 Burpees
:15 Pull-Ups
:15 KB Hang Squat Cleans @50/35

CF WOD 8/8/18

Weighted Step-Ups
5-5-5
*Select a box to step on that is just above the height of your knee. Step your full foot on the box and drive up with the top leg – do not push off with the leg on the floor. Fully extend your leg and hip without resting the trailing leg on the box and lower yourself back down. Perform five step-ups on one side before switching feet. Select the heaviest dumbbells or kettlebells you can handle.

FIRE BREATHER:
5RFT:
6 Alt Pistols
12 K2E
18 Box Jumps @24/20

FIRE WALKER:
5RFT:

6 Pistols to a box
10 K2E
16 Box Jumps @24/20

FIRE STARTER:
12min AMRAP

6 Step Ups
10 Knee Tucks
16 Box/Plate Jumps as high as comfortable