Month: March 2013

804281_10151467037109070_618504194_nCFE: 10M

Partner WOD

200M Run while Partner does 10 Burpee Box Jumps

 

CF:

MOB

3 by 10 Alt Pistols

3 by 8 Ring Dips

3 by 6 HSPU

Rotate Thru Set after Set of Movements

WOD: “Jackie”

1000M Row

50 Thrusters (45/35)

25 Pullups

$$ Cash Out $$

25 GHD

40 Back Ext

55 Good Mornings (45/35)

 

APRILS FOOLS!!!! The WOD is really a 10K for Time followed by a 25Mile Bike Ride followed by 5000 Abmat Situps. Ok Ok…Just Kidding! Come prepared for some pranks though and if you are feeling frisky maybe dress up like a FOOL!

LV1: MOD Skill Work: Jackie (800m/DB 20/15/JPU) MOD $$

LV2: MOD Skill Work: Jackie (1000m/25/15/BandPU) MOD $$

LV3: (35/25) Light Band PU if Needed

LV4: Rx’d

 

 

 

 

 

 

Hey guys! Want to let everyone know about our plans for this upcoming Saturday. We hope that you will be able to join us!!

830-CFE Class

9 to 1030-CF Open WOD 13.4

11 to ? – Gratia Soft Opening Event

4pm to 7pm- Annual Easter Event

CF OPEN WOD 13.4 will start promptly at 9am Sat. Box will be openat 815 for MOB. Please be sure to get your name in one of the heats ASAP.

Gratia Event: There will be NO childcare for this event at Gratia. However CFSF is working to make Childcare available for this event at our facility. We will keep you posted.

Starts at 11am with Opening Comments. Group Warmup. Group Mobility. Partner WOD. WOD starts at Gratia and athletes will be running back and forth between SolaFide and Gratia to complete WOD.

WOD: 3 RFT

Gratia: 30 Shoulder to Overhead (135/95) 13 Pullups

Run to CFSF.

SolaFide: 30 Wallballs (20/14) 13 Tire Flips

Run to Gratia.

Gratia: 30 KB Swings (55/35) 13 Power Cleans (135/95)

 

Annual Easter Event: 4-7pm

Opening Easter Message. Egg Hunt. Age groups will be divided. Please bring a basket or bag for your kiddos to hunt with. Games for Kids. Grill out. We will provide hot dogs and chicken. Please bring a side dish or dessert to share. Live music by our CrossFit Teens. Please come out and have fun! Event will continue Rain or Shine!!

We would also like to extend an invitation for you to attend Easter Service on Sunday at First Baptist St Bethlehem. Services will be at 8/9/10/11 am. You can find the link to their website to the  right of this post.

 

 

 

486714_10151450963214070_290975405_nCFE:

6Rds.

5 Broad Jumps

400m Run

Rest 20s

 

CF:

MOB WU: Hip/Groin/Ankle/OH

Strength:8 by 3-1-1: OHS/Snatch Balance/Squat Snatch

Complete 8 Rounds. Rest between Rounds, Not between Movements. 3 OHS-1SB-1SN. Increase Load. Work to 90%

WOD: Complete as Much Work as Possible in 12M. Partition Movements however you wish. Score Total Reps Completed or time if you were able to finish all Workload.

12 Rope Climb

24 HSPU

36 DL (185/135)

48 Air Squats

60 Lateral Bar Burpees

 

 

804294_10151467034894070_2065553929_nMOB WU

WOD: Complete For Time

“Annie” 50-40-30-20-10: Dbl Unders/Abmat Situps

500m Row

400m Run

30 Vertical Jump Squats to 6in Target

Light Hang “Grace” 30 Clean and Jerks (75/45) If your BB touches the ground; Every time you rest the BB on the Floor you Must Complete 5 Burpees right then on the spot.

LV1: Low Impact JR by 2/Anchored SU. 800m Row. Box Squat. DB 10# w PU

LV2: JR by 4. Air Squat. BB (35/25)

LV3: Alt Dbls. BB (55/35)

LV4: Rx’d

*** Once WOD is Complete you may choose to do MOB specific to 13.4 or if you have already completed 13.4 please work on CTB Pullups Skill, Pistol Skill, or HSPU Skill. Please ask Coach for Specific Progressions and Check out www.mobilitywod.com for ideas on MOB for 13.4

 

 

Workout 13.4

MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 95 pound Clean and jerk, 3 reps 3 Toes-to-bar 95 pound Clean and jerk, 6 reps 6 Toes-to-bar 95 pound Clean and jerk, 9 reps 9 Toes-to-bar 95 pound Clean and jerk, 12 reps 12 Toes-to-bar 95 pound Clean and jerk, 15 reps 15 Toes-to-bar 95 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 115 pound Clean and jerk, 3 reps 3 Toes-to-bar 115 pound Clean and jerk, 6 reps 6 Toes-to-bar 115 pound Clean and jerk, 9 reps 9 Toes-to-bar 115 pound Clean and jerk, 12 reps 12 Toes-to-bar 115 pound Clean and jerk, 15 reps 15 Toes-to-bar 115 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Clean and jerk, 3 reps 3 Toes-to-bar 65 pound Clean and jerk, 6 reps 6 Toes-to-bar 65 pound Clean and jerk, 9 reps 9 Toes-to-bar 65 pound Clean and jerk, 12 reps 12 Toes-to-bar 65 pound Clean and jerk, 15 reps 15 Toes-to-bar 65 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Notes

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Equipment

To complete this workout you will need: • A barbell that is loaded to the appropriate weight for your division • A pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg for the Men, 43 kg for the Women, 52 kg for the Masters Men, 29 kg for the Masters Women.

861773_10151467034634070_246229008_nCFE:

4 Rounds:

25 DB Walking Lunges

200M Run

10 GHD

10 Back Ext

 

CF:

A. 10M MOB

B. WU: 50M Bear Crawl/50M Samson/15 CTF Pushups/15 K2E/150M Row

C. Front Squat 8 by 3

D. 12M AMRAP: 6 T2B/12 Thrusters(95/65)/6 Box Jumps (24/20)

E. $$ Core Cash Out $$  20 GHD/30 Back Ext/10 Skin the Cat/20 Ring Rows/500m Row

 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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