Thursday May 12

May 11th, 2016
by:

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

IWT #1
2 Rounds

  • 8 Thrusters (from a rack and not unbroken)
  • 2:00 Run
  • Rest 2:00

Record total number of meters run from both rounds.

Competitor: Lift @ 75% of 1RM, D/U
Athlete: Lift @ 65% of 1RM, Singles
Health: 50% of 1RM or pick a challenging wt. to complete 8 reps in 2 sets

IWT #2
2 Rounds

  • 10 Hang Clean (not unbroken)
  • 2:00 Row
  • Rest 2:00

Record total distance run on both rounds.

Competitor: Lift @ 80% of 1RM, D/U
Athlete: Lift @ 65% of 1RM, Singles
Health: 50% of 1RM or pick a challenging wt. to complete 10 reps in 2 sets

WOD

Rest 5:00 between Strength WODs and the circuit

Focus on Efficiency, 5 Rounds of:

  • 20 Russian KBS
  • 10 S2O, 5 per side
  • 10 Goblet Squats
  • 2 TGU, 1 per side

Pick a challenging weight. You may use a second weight for the TGU if needed.

WomensGrayFireTeamShirt

Women’s Competitor Shirt for the Fire Team Challenge & Fundraiser