Month: November 2013

tydToday’s Class Times: Friday: 11.29.13

All Classes are Cancelled Except For:

730AM/9Am/10AM

There is NO Preschool, NO Open Gym, and NO Yoga today!

All Classes are CoEd today and All Classed have Child Watch.

 

CF:

MOB

DYNWU

Post Turkey Beat Down:

A. 12M AMRAP:

12 Front Rack Lunge (95/65)

6 Push Press (95/65)

12 Over the Barbell Jumping Air Squats

* Rest 2 Mins. Then Complete:

 

B. 3 Rounds: 12M CAP

400m Run

12 Russian KB Swings (2P/1.5P)

6 Wallballs (20/14)

3 Pullups (LV3-LV4 Only)

* Rest 2 Mins. Then Complete:

 

C.  Tabatas: 8 Rounds: 20 On, 10 Off. 30s Rest between Movements 

Hang Power Clean (95/65)

Lying T2B (95/65)

100m Sprint (Goal is to have 100m in Less than 20s and Rest Remaining of Time Plus 10s) 

***Progressions, LV1, and LV2 are Not Reccomended to Continue on to Portion C of the WOD. Instead; please Cool Down with a 800m Row , Foam Roll and MOB. Coaches please ensure 100% Compliance. Also for 100M Sprints put Athletes on a Straight Away so they dont have to Turn Around at 50M.

 

puHoliday Hours for This Week:

Wednesday: (Today): No Open Gym, No 6PM Class. All Classes CoEd.

Thursday: (Thanksgiving): Box is Closed. However; we encourage you to participate in the “Pass the Turkey” 5K benefiting The Manna Cafe today!

Friday: All Classes Cancelled Except For: 730am/9am/10am. Child Watch available at all Classes. All Classes are CoEd. No Open Gym today. No Yoga Today.

Sat/Sun: Normal Hours of Operation

 

CFE:

MOB

DYNWU

2M Run

21 Burpees

1M Run

15 Box Jumps

800m Run

9 T2B

 

CF:

MOB

DYNWU

“Pre Turkey Beat Down”

A. Tabata Burpees: 8 Rounds: 30s of Work, 10s of Rest. Once Tabata is Completed you have 30s to Rest and then Immediately go Into:

B. “30-20-10”

Thrusters (95/65)

Goblet Squats (2P/1.5p)

Box Jumps (24/20)

*Once you have Completed that Workload: Rest 2 Minutes. Then:

C. Run 1 Mile for Time

*Once you have Completed your 1 Mile Run. Rest 3 Minutes. Then:

D. 150 Abmat Situps/1oo PVC Good Mornings /50 KB Swings (2P/1.5P)

*** All of this Workload is done on a Running Clock. The Only time that you are given for Rest is the time that has been Alloted in WOD Description. You will Score your Total Time to Complete the Workload. So whatever the Clock says when you Finish your last KB Swing is Your Time.

**If you didn’t get enough….I challenge you to finish all of this with a Tabata on the Rower or Airdyne! Happy Thanksgiving Athletes!! Enjoy your Pie!!

 

kyleCFE:

MOB

DYNWU

WOD:

50 Wallball Buy In

Then:

3 RFT:

800m Run

10 Burpees

20 Airsquats

 

CF:

MOB

WU: 400m Run/25 Abmat Situps/15 Strict Pushups/500m Row/25 PVC Pass Thrus/20 Iron Cross(Each Side)/25 Slow PVC Good Mornings

 

A. 1 Min Max Effort Dbl Unders: LV1:  Row Max Effort Cals. LV2: Max Effort Speed Rope.

 

B. 1 Min Max Effort Backwards Jump Rope: LV1: Max Effort Box Squats (12″)

 

C. 50 Reps: Bear Complex (115/80)

Your Goal is to Complete 50 Bear Complex as Efficiently as Possible. However; Every 4 Mins you must stop doing Bear Complex and Complete 1 Round of Cindy. You will Complete 1 Round of Cindy at 4mins, 8 mins, 12 mins, 16 mins….However long it takes you to finish the 50 Reps …Stopping at every 4th Minute to Complete 1 Round of Cindy.

Bear Complex is: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press = 1 Rep

Cindy is: 5 Pullups, 10 Pushups, 15 Air Squats = 1 Round

 

1093imagesHappy Thanksgiving!!!

We are CLOSED today; Therefore; there will be NOT be ANY Classes today!!

Enjoy time with family and friends and we will see you all Tomorrow!

Friday Class Times: All Classes are Cancelled Except for the Following Times:

730AM/9AM/10AM

Child Watch will be Available at Each Class and All Classes are CoEd. We encourage Drop Ins! So bring your Family or Friends!! We would love to meet them!!

There is also NO Open Gym on Friday and NO Yoga!

Also don’t forget there is a “Pass the Turkey” 5K Thanksgiving morning that will benefit The Manna Cafe. You can read more about it on our Events Page.

oldCFE:

MOB

DYNWU

3 by 2400m

90s Rest

 

CF:

MOB

A.

Back Squat

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

Front Squat

1 by 5 @ 60%/ 1 by 5 @ 70%/ 1 by 5 @ 75%/ 1 by 5 @ 80%

 

B.

Deficit DL

3 by 3 @ 70%

 

C.

For Time: 15M CAP

100 Dbl Unders

20 DL (255/185)

10 HSPU

18 DL (255/185)

8 HSPU

16 DL (255/185)

6 HSPU

14 DL (255/185)

4 HSPU

12 DL (255/185)

2 HSPU

50 Dbl Unders

* If you do not finish WOD in alloted time Score your Total Reps Completed. If you do not have your Dbl Unders yet then please just do Regular Speed Rope for the Sake of Time and WOD Completion. 400 Regular Rope is Equivalent to 100 DUs and 200 is 50.

 

mattbCFE:

MOB

DYNWU

10K. Race Pace.

 

CF:

MOB

DYNWU

A. Bench Press

5-5-3-3-3

 

B. 20M CAP:

20 Thrusters (95/65)

20 SDHP (95/65)

20 Push Press (95/65)

20 OHS (95/65)

20 Front Squats (95/65)

* EMOM: You must Complete 5 Hang Power Cleans (95/65). After you have finished the 5 HPC,  You may Continue with whatever Movement you were on. You will start the WOD with 5 HPC, then go into your Thrusters, and then EMOM after that until you either finish the WOD or hit the 20M Cap you will complete 5 HPC. If you complete the WOD in less than 20 mins Score your Time. If you do not finish in less than 20 mins Score you Total Reps Completed.

CrossFit Solafide

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