WOD 5/17/18

FIRE BREATHER:
3 RFT:

10 BW Back Squats
20 PullUps
200m Farmers Carry @70/50
*3 Burpees every time you rack weight or put weight down

FIRE WALKER:
3 RFT:

10 BW Back Squats
15 PullUps
200m Farmers Carry @55/35
*3 Burpees every time you rack weight or put weight down

FIRE STARTER:
3 RFT:

10 BW Back Squats
20 Ring Rows
200m Farmers Carry @35/25
*3 Burpees every time you rack weight or put weight down

WOD 5/16/18

Fire Breather, Fire Walker:
Sotts Press (video below)
5-5-5
(If you don't have the mobility, strength, or confidence to do or try this movement then you should do the DB Shoulder Presses)

Fire Walker, Fire Starter:
Strict DB Shoulder Press, 3x12

Fire Breather:
4 RFT:
400m Run
15 Power Snatch @95/65

Fire Walker:
4 RFT:

400m Run
15 G2OH @95/65

Fire Walker:
4 RFT:

200 or 400m Run
20 Alt DB Snatch @35/20

WOD 5/15/18

Front Squats
3-3-3-3

Fire Breather:
For Time:

10 Thrusters
(Heavy - Challenge yourself, EX. 40-50% of FS 1RM)
50  DUs
8 Thrusters
40  DUs
6 Thrusters
30  DUs
4 Thrusters
20  DUs
2 Thrusters
10  DUs

Fire Walker:
For Time:

10 Thrusters
(Heavy - Challenge yourself, EX. 40-50% of FS 1RM)
50  DUs/150 Singles
8 Thrusters
40  DUs/120 Singles
6 Thrusters
30  DUs/90 Singles
4 Thrusters
20  DUs/60 Singles
2 Thrusters
10  DUs/20 Singles

Fire Starter:
For Time:

10 Thrusters
(EX. 40-50% of FS 3RM from above)
150 Singles
8 Thrusters
120 Singles
6 Thrusters
90 Singles
4 Thrusters
60 Singles
2 Thrusters
20 Singles

WOD 5/14/18

— 2018 CROSSFIT GAMES —
REGIONALS START THIS WEEKEND

— Murph Challenge —
Join us Memorial Day
Monday, May 28th
for another year of "MURPH"

REGISTER HERE

WE ARE, FOR THE THIRD STRAIGHT YEAR,
— PROUD TO BE AN OFFICIAL HOST —

WE WILL ALSO BE HAVING OUR
ANNUAL COOKOUT AFTER THE WORKOUT
(MORE INFORMATION TO COME)

 

Power Cleans
3-2-1-1-1

Fire Breather, Fire Walker:
12 RFT:

200m Run
2 Power Cleans @90%

Fire Starter:
12 RFT:

100m Run
2 Power Cleans @90%

WOD 5/11/18

— Murph Challenge —
Join us Memorial Day
Monday, May 28th
for another year of "MURPH"

Register Here

We are, for the third straight year,
— proud to be an official host —

We will also be having our
annual cookout after the workout
(more information to come)

 

Fire Breather:
5 RFT:

20 PushUps
10 C2B PullUps

Fire Walker:
5 RFT:

20 PushUps
10 PullUps

Fire Starter:
5 RFT:

20 HRPU
10 Ring Rows

Aerobic Capacity:
3 Sets
For Time:

Short lap
Rest 1:15
400m Run
Rest 1:15
200m Run
Rest 4:00

WOD 5/10/18

Soldier Kicks
High Knees
Reach+Pull to Lunge+Twist
Butt Kicks
Alt Side Lunges
Inchworms
Bear Crawl

WarmUp:
10 Back squats
10 Strict Shoulder Press
10 Deadlifts
7 Back Squats @45%
7 DB Shoulder Press @35/20
7 Deadlifts @45%
4 Back Squats @65%
4 DB Shoulder Press @50/35
4 Deadlifts @65%

CrossFit Total”
Back Squat
Shoulder Press
Deadlift

The CrossFit Total will test functional strength capacity, it is the sum of the best of three attempts at the Squat, the Press and the Deadlift. 

The Rules
The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the CrossFit Total score. You will have 15 minutes to complete your attempts for each lift. Once weight has been put on the bar you can not go back down in weight. Once you are warm and ready to attempt your lift, you must tell the coach.

Strategy
Your first declared attempt should be a weight you know you can do for a heavy set of three. That weight should be at about 85% of your Wendler 531 max (a number you should have recorded). The second attempt should be a weight you know without any doubt that you could do for a single, having just done the first attempt. Lastly, the third attempt is the weight you want to lift, based on your performance on the previous two attempts.

The Build

Start your attempts around the following %'s
85% x 1
90% x 1
New 1RM

Active Recovery:
10min Row, Bike, Run

WOD 5/7/18

— CONGRATULATIONS —
ERIN RHEW AND MONICA DRAKE
ON THEIR 1/2 MARATHON
IN LAKE NORMAN ON SUNDAY

 

Fire Breather:
“Helen”
3RFT:

400m Run
21 AKBS @50/35
12 PullUps

Fire Walker:
3RFT:

400m Run
21 RKBS @50/35
12 PullUps

Fire Starter:
3RFT:

200m Run
21 RKBS @35/25
12 Ring Rows

Bench Press
5-5-3-3-3