Month: February 2012

Wednesday Feb 29th, 2012

Warmup:

Bergener Warmup

Shoulder Mobility

Junkyard Dog

50 Box Jumps for Time

 

MOD: Split Jerk

Skill Transfer Drills

15m to Work

 

WOD: 6 RFT

3 Pullups

6 Push Jerk (135/95)

9 Back Squat (135/95)

 

 

ON RAMP STARTING SOON

Our Next ON RAMP Course starts 

Thursday March 8th @ 730pm. It is a 4 week Course and is a requirement for ALL new members. Space is limited. You must pre register and pre pay by Monday March 5th to join the upcoming On Ramp.

Please dont hesitate to contact us for more information or stop by during any class time.

Tuesday Kid/Teen WOD

Warm up:  2 Rounds:   Row (1 min) sit ups (1 min) wall squats (1 min)

Skill:  Hurdles
 
WOD: AMRAP 4/8
  7 db cleans
  7 sit ups
  7 shoulder press
 
Game/stretch
 

Tuesday Feb 28th, 2012

Boot Campers have been Killing it!!!!

Reminder: Bring your goal sheets in today please!

See you guys @ 11am today!!!

 

WarmUp:

Hip Mobility

20 Wall Squats

10 Wall Slides

20 Wall KB Clean (35/25)

MOD: Sumo Deadlift

5 by 5

WOD: 10-1

Situps

Wallballs (20/16)

Box Jumps (24/20)

Dbl Unders

Monday Feb 27th, 2012

Last week was AWESOME! Who is ready for 12.2???

NO MORE BURPEES!!!!

Dynamic Mix

400m Sprint. Rest 40 seconds.

200m Sprint

 

Chest/Hip/Leg Mashing and Mobility

MOD: Squat Clean

3-3-3-1-1-1

WOD: Complete 3 Rounds. 1 min Rest between Each Round. Every Good Rep Counts.

1 min Push Press (75/55)

1 min Hang Clean (75/55)

1 min Muscle Up or Progression

1 min Russian Swing (53/35)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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