Month: September 2013

llCFE:

MOB

6 by 800m

50m Active Recovery

 

CF:

MOB

DYNWU

Back Squat:

1 by 8 @ 65%/  1 by 8 @ 70%/  1 by 6 @80%/  1 by 6 @ 85%

Front Squat:

1 by 5 @ 70%/  1 by 5 @  75%/ 1 by 5 @ 80%/ 1 by 5 @ 85%

 

Then:

2 Rounds as Fast as you Can!

250m Row

25 Abmat Situps

10 Pullups

 

Then:

30 GHD

30 Hip Ext

Foam Roll and MOB

engCFE will be meeting OFF SITE today at Rotary Park at 8am!!

Please just meet us over there and don’t be late as we will start running at 8am.

 

CF:

CONGRATS to Athletes Jason and Christine “Soon to be Walker” on their Engagement and upcoming Wedding!! I understand there will be some Bachelor Shenanigan’s in Order for this Wknd and the first stop is CFSF for a Morning of  Sweat and Work!! This one is for you!!!

MOB

“Strong Man Saturday”

Teams of 4. Divide Workload between your Team. You may do Movement in any Order you Wish.

60 Log Squats. All Athletes on Log at the Same Time. If one Athlete needs a Rest all Athletes Rest.

40 Strongman Log Clean and Jerk (45 on Each Side/25 on Each Side) Each Team Member Completes 10 Reps.

200M Yoke Carry (35 on Each Spindle/ 25 on 2 Spindles)  Alternate through Athletes every 50M.

200M Barbell Farmers Carry (135/95 in Each Hand). All Athletes on BBs at all Times.

40 Tire Flips (Heavy as Possible) All Athletes on Same Tire at Same Time

200M Sled Drag (135/90) Athletes Alternate Dragging 50M Each.

40 Atlas Stone Cleans (135/95) Each Athlete is Responsible for 10 AS Cleans/ 5 On Each Shoulder. You may drop stone on Black Mats or in Grass from the Front or the Back Side. DO NOT DROP the Stones on Concrete or Road!!

40 DB Snatch (70/50) Each Athlete is Responsible to 10 DB Snatch, 5 on Each Arm. DO NOT DROP DB or KB from the Top Position.

 

CFC- CrossFit Core Class with Coach April is at 1030am

luCFE:

MOB

5 RFT:

10 Donkey Kicks

20 Situps

800m Run

 

CF:

MOB

Back Squat:

1 by 10@ 60% / 1 by 10 @ 65% /1 by 8 @ 70% /1 by 8 @75%

Front Squat:

1 by 5 @ 60%/ 1 by 5 @ 65%/ 1 by 5 @ 70%/ 1 by 5 @ 70%

 

Then: JUDGE WOD: SB IND WOD #2

Please take 10mins to Warm up to 85% of your 1RM Snatch.

IND WOD #2: RX

4M to Establish your 2Rep Max Snatch

First Rep comes from the Ground. Second Rep comes from the Hang Pos anywhere above the Knee. The Barbell may NOT touch the ground between Reps 1 and 2. You may Drop the Barbell after you have shown control of the Barbell overhead after the 2nd Rep. Wrists over Shoulders over Hips over Feet. You may Power Snatch, Squat Snatch, or Split Snatch the Barbell.

Rest 1 Min and Then:

Max Reps Pullups. Once the Athlete Touches the Bar they May not Come off the Bar until they are Finished. If the Athlete comes off the bar they are Finished and Score will be Total Reps Accumulated. You may Kip, Butterfly or do Strict Pullups. Chin must be visibly seen over the bar and you must have a full lock out of both arms at the bottom of the Pullup.

 

IND WOD #2: SCALED

4M to Establish your 2Rep Max Snatch

First Rep comes from the Ground. Second Rep comes from the Hang Pos anywhere above the Knee. The Barbell may NOT touch the ground between Reps 1 and 2. You may Drop the Barbell after you have shown control of the Barbell overhead after the 2nd Rep. Wrists over Shoulders over Hips over Feet. You may Power Snatch, Squat Snatch, or Split Snatch the Barbell.

Rest 1 Min and Then:

Max Reps Chest to Floor Pushups.

 

$$ In Remaining Time Work with your Coach on the HSPU and Progressions

S64-CrewCFE:

MOB

20M Partner AMRAP

Athlete A: Run 400M

Athlete B: Completes 20 Air Squats/10 KB Swings/ 5 Pushups as Many Times as Possible

When Runner Returns Partners Complete 25m Wheel Barrow

Then Athletes Rotate Workload.

 

CF:

MOB

DYNWU

We are doing a Memorial WOD for the Crews of Super 61 and
Super 64 as well as the Rangers and Delta Operators that were killed on
October 3-4, 1993 in Mogadishu, Somalia. 

160th Special Operations Aviation Regiment (Airborne)
SSG William Cleveland
SSG Thomas Field
CW4 Raymond Frank
CW3 Clifton “Elvis” Wolcott
CW2 Donovan “Bull” Briley

You can also see more info at :

https://blackhawkdown.eventbrite.com/

WOD:  “Black Hawk Down”

2 Rounds
800m Run
1 Rope Climb
61 Wallballs (20/14)
64 Double Unders
1 Rope Climb

The Two- 800m runs signify the Mogadishu Mile the Rangers had to run
leaving the city, 61 and 64 represent the call signs of the aircraft
lost.

bsWe will be having Yoga w/Andrea tonight at 630pm.

 

CF:

MOB – 10M

Ankles/Shoulders/Wrists/Hips

 

A. Speed/Agility Work – 10M

 

B. 20M EMOM:

Odd Min: 2 Clean and Jerk. Increasing Load with Every Odd Min and Working to a Max Load.

Even Min: 3 Atlas Stone Clean. (135/95) Stone Must Touch Top of Shoulder and you May Drop from Front or Back.

 

C. 7M AMRAP:

7 Box Jumps (24/20)

17 Dbl Unders

 

ssCFE:

MOB

2M. Rest 90s

1M. Rest 60s

800m TT

 

CF:

MOB

DYNWU

A. DL

5 by 3 @ 95%

All Sets will be done at 95% of your 1RM. Please take 5-10m to Warm Up to your 95%

 

B. 5K Run or Row (or) 10K Bike Ride

Please bring your Ipod and Headphone for the Run. If you plan to Bike please Plan accordingly. Fast and Steady as you can and try to get a PR!!!

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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