Month: June 2012

 

MOB: 12m

Sumo Groin

Ankle/Heel Cord

Elbow/Forearm Bar Roll
Warmup: 4m

Junk Yard Dog


MOD: Review Bear Complex : 4m

Power Clean/Front Squat/Push Press/Back Squat/Push Press

 

 
WOD: 21-18-15-12-9-6-3

Bear Complex (95/65)

Burpees

25m Bear Crawl (between each set)

 

 

 

 

Warmup:

500m Row

400m Run

25 Back Ext

25 PVC Good Mornings

25 PVC SLDL

MOB:

Hammie

Hip Flexor

 

WOD:

50 Dbl Unders

30 Barbell T2B

3 Rounds

12 DL (155/105)

9 Hang Power Clean (155/105)

6 Push Jerk (155/105)

30 Barbell T2B

50 Dbl Unders

Dynamic Warmup

Box Drills

Shuttle Drills

Cone Drills

Ladder Drills

MOD:

Pistols

Work toward OH Pistols

WOD: Tabatas: 8 Rd: 40s Rest

Row (Calories)

Russian Swing (53/35)

Donkey Kicks

K2E

25m Sprints

Dynamic Warmup

Line Drills/Lateral Work

 

Speed Work: Scale to Row if Needed

Run 1 Mile for Pace/Rest

Run 800m for Pace/Rest

Run 400m for Pace/Rest

Run 200m for Pace/Rest

 

MOD: With Remaining Time

Athlete’s Choice Skill Work

Looking for a challenging online-competition? The Amanda Miller memorial Wod is a 1-wod, world-wide online competition taking place on July 21, 2012 at CrossFit gyms all over the nation. You can do the workout scaled, RX’d or “build your own”, and the cost of registration will go toward cancer research.

Much more can be found at www.amandawod.com. Check it out!

CrossFit Solafide

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Clarksville, TN 37040

615.594.8234



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