Month: January 2012

WarmUp:

4 by 400m Run

30 second rest between each 400m

MOD:

Review Movements

Mobility after WOD

WOD: Nasty Girl Sleepover

3 Rounds of Cindy

1/2 of Karen (20/16)

Fran (95/65)

2 Rounds of Nancy (95/65)

*****     *****    *****   *****  *****

1 Round of Cindy is 5 Pullups, 1o Pushups, 15 Squats

Karen is 150 Wallballs…we are doing 1/2 Karen 75 Wallballs

Fran is 21-15-9 Thruster/Pullups

Nancy is 400m Run, 15 OHS

Happy Birthday Shelly!!!

For your Birthday we have decided that you will do the entire WOD with a 20# Weight Vest on! Yay you!! Happy Birthday Beautiful!! BTW this is a NEW CFSF Birthday WOD Standard. Set the Bar!!!

WarmUp:

800m Run

Hip Mobility

50 Box Jumps for Time

2m Plank Hold (25/15)  ***Shelly will be wearing 20# Vest and a 15# Plate

MOD: Clean

AKA “Full Squat Clean”

5-5-3-3-1-1

WOD: “Shelly” 20m AMRAP

3 OH Lunge (135/95)

9 Front Squat (135/95)

1 Wall Climb

29 Dbl Unders

 

Happy Birthday Shelly!!!

Shelly and Chris are in LA this Wknd for the LA Fit Expo

So we wont be able to celebrate at the box today for her Bday…but dont worry we will give her the tradional CFSF bday gift when she gets back!!!!

Open Gym today from 2-4pm

Open Gym is open to all CrossFitters and is always Free!

“Whatever your hand finds to do, do it with your might; for there is no work or device or knowledge or wisdom in the grave where you are going.” Ecclesiastes 9:10

Warmup:

400m Run

250m Row

15 Dbl Unders

15 Pullups

Hip Mobility

Shoulder Mobility

MOD: 10M Skill Work

Head Stand/Hand Stand/1 Arm Hand Stand

HSPU/Kip HSPU

Hand Stand Walk

WOD: “DT”

5 RFT

12 DL (155/105)

9 Hang Power Clean (155/105)

6 Push Jerk (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in Operation Enduring Freedom, Afghanistan, when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Tomorrow you will face the Unknown….

Group WOD @ 930AM

Kid/Teen Class @ 1030AM

On Ramp WK 3 @ 1115 AM

KID/TEEN WOD:

WARM UP:  3 rounds   dot drills x 5> 25m seal walk>agility ladder

SKILL:  Bar pull overs

WOD:  5 Rounds
10 step OH lunges
10 T holds
1 Cartwheel
Game

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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