Month: May 2012

Dynamic Warmup

ALAP Dead Hang Hold

ALAP Right Arm Dead Hang Hold

ALAP Left Arm Dead Hang Hold


Handstand Walk

Rope Climb

Partner Drills


Partner WOD: Complete as Much Work as Possible in 20M

Row (Calories)

Partner Pistols

Wall Walks

Power Squats

200m Bar Carry (45/35)





Warmup: 2 Rounds

10 Kip Up/Bridge Up

10 Skin the Cat

10 Vups

10 L Sit Chinups


MOD: Front Squat

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

1 @ 90%

1 @ 95%

1 @ 100% or Failure or PR!!


4 Wallballs (20/16)


4 Lateral Med Ball Jumps

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

In Honor of Memorial Day we will be completing Hero WOD “Abbate” today.

All Classes today will be CoEd. 530am, 730am, 9am, 10am. There will be NO 11am or 630pm Class and the Gymnastics 730pm Class has been cancelled in observation of Memorial Day as well.




Run 1 mile
21 Clean and Jerk (155/110)
Run 800 meters
21 Clean and Jerk (155/110)
Run 1 Mile

Dynamic Warmup

2m Wall Squat w/Burpee Penalty


Sumo Groin

Foam Roll



Skill Review for Movements


3 RFT:

500m Row

50 KB SDHP (53/35)

40 Russian KB Swing (53/35)

30 DB/KB Snatch (53/35)

20 Renegade Rows (35/25)

10 Deadlift (155/105)


CrossFit Solafide

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Clarksville, TN 37040


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