Month: September 2011

Friday Sept 30th, 2011

FINALLY FRIDAY!

Dont forget we have Yoga today at 12pm and CFSF Girl’s Night Out in Nashville Tonight! Cant wait to get to know all you a little better….and get some BISON in my BELLY!

WarmUp: Dynamic Lower Body, Chest Openers, Hip Openers

1 MILE Row or Run for Time: Athlete’s Choice. Its ALL OUT!

MOD: Hang Clean Progression w/PVC

Tired of Cleaning Yet? Lol. We will be reviewing this weeks movements and quizzing you to be sure you have been paying attention!

 

 

WOD: Working thru the Negatives

30-20-10-5

Bench Press

60%-70%-80%-90% BW

Back Squat

BW-1.25%-1.50%-Twice BW

While you are between sets you will do 10 of the following movements in this order:

Situps, Pushups, Dbl Unders, Burpees

Thursday Kid/Teen WOD

WARM UP:  100m sprint relays:
Carioca> Tuck jump x 1 to sprint> JR 100m>sit up to sprint

SKILL: Bridges
WOD   10-9-8-7-6-5-4-3-2-1
Deadlifts
Wall balls
Push ups on medball
Game/ stretch

Thursday Sept 29th, 2011

WarmUp: Row Rotation

1 min Rds-3 Rds Each Station

Row, Suicide Sprints, Ring Dips, Shoulder Release w/Band

MOD: Clean and Jerk

Progression and Execution

PVC, Increase in Wgt and Reps as Specified

WOD:

12 Clean and Jerk (135/95)

12 Pullups

400m Sprint

9 Clean and Jerk (135/95)

9 Pullups

300m Sprint

6 Clean and Jerk (135/95)

6 Pullups

200m Sprint

3 Clean and Jerk (135/95)

3 Pullups

100m Sprint

Wednesday Sept 28th, 2011

Dynamic Warmup w/Medicine Balls

Wall/Floor Slides

Thoracic Spine/Ankle/Wrist Mobility Drills

MOD: DeadLift (Lookin for some New PR’s Today!)

5-5-3-3-1-1-1-1 to Max Effort

 

WOD: 21-15-9 with 4-400m Run Front/In Between Sets/On End

DL (185/135)

Box Jumps (24/20)

Donkey Kicks

Tuesday Kids/Teen WOD

WARM UP:  2 ROUNDS

400m run>partner ball ups x 20>Partner crawls x 10> DU x 20> bench squat x 10
SKILL:  Hang Clean
WOD:  3/4 RFT (KIDS/TEENS)
1 Rope or wall climb
7/5  lateral bar jump burpees
9/7 hang cleans
200/800m run or row
STRETCH/GAME

Tuesday Sept 27th, 2011

Shoulder Mobility.

WarmUp: AMRAP 7

30 Sec Wall Squat Hold (If you fall out you have 5 automatic Burpees)

100m Sprint

MOD: Power Clean Progression on PVC

Stance, Grip, Sweep, High Pull, Turn Over, ROM

 

 

WOD: “14”

KB SDHP (50/35)

Shoulder Press (75/45)

Wall Facing Wall Climb

Power Clean (75/45)

1 Rep of Each Movement, then… 1,2…1,2,3….1,2,3,4…1 thru 14. End with 14 Reps of Each Movement.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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