Month: March 2014

1013800_10152263916124449_873000414_nSPRING BREAK ADDITIONS!!

ALL Classes are CoEd all week long!!!

We will offer additional Child Watch Hours, Please see the Calendar to Register your Child and See Daily Class times offered.

Mon-Friday: Child Watch @ 730am/9am/10am/11am in Addition to our PM Child Watch Normal Class Times and Standard Sat.

*** ALL Pre School, Kids, Pre Teens, and Teens Classes are Cancelled this Week!! Enjoy your Spring Break!!!

 

CFE:

MOB

DYNWU

20M AMRAP

300m

15 DU

50m Farmers Carry

8 Tire Flips

 

CF: 

MOB

Open WOD 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• An indoor rower with a monitor that measures calories
• Pull-up bar
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• Barbell
• Plates to load to the appropriate weight for your division
• A set of gymnastic rings hung so you can successfully perform a muscle-up

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.

 

 

1621741_10152263719344449_547998239_nCFE:

MOB

DYNWU

1600m Run

25m Bear Crawl

1 Rope Climb

800m

25m Bear Crawl

1 Rope Climb

1600m Run

 

CF:

MOB

A. GWOD

Perform for Quality:

60s Max Rep Ring Dips/Paralette Dips/or Box Dips

Rest 30s.

30s Max Reps Ring Dips/Paralette Dips/or Box Dips

*If you need a band for Full ROM Ring Dips switch to Paralette or Box Dips and Focus on Depth and Quality

 

B. 

Strict Press

3-3-3-3 Warm up first then Work to a Heavy Triple

Push Press

3-3-3-3 to Heavy Triple

 

C. Complete For Time:

50 DU Buy In

Then 4 Rounds:

16 DL (225/155)

8 HSPU

Then:

50 DU Cash Out

 

D. MOB Down:

2M Pancake Split Hold

3M Hip Capsule Distraction

 

photo-2CFE:

MOB

DYNWU

Tabatas: 8 Rd. 20 on. 10 off. 

Wallballs

Hand Release Push ups

Slamballs

Sit up

Sprints

 

 

CF: FREE Community WOD today at 10am!!!

MOB

A. Junk Yard Dog

 

B.

Front Squat

3-3-3-3 Warmup to Heavy set of 3 and then Complete 4 by 3 as Heavy as Form Permits

Back Squat

3-3-3-3 as Heavy as Form Permits

 

C. 12M AMRAP

10 Shoulder to Overhead (105/75)

10 Hand Release Pushups

10 Front Rack Lunges (105/75)

1898229_10152263721784449_797032399_nJust a Reminder we have Yoga Tonight with Andrea at 630PM!

Come and get Mobilized and Stretched out before you hit 14.4 tomorrow!!

Also join us for Friday Night Lights at 5PM if you want to do 14.4 today!!

 

CF:

MOB

 

A. 10M Agility Work

5M Lower Body Shuffle and Speed /5M Upper Body Agility Shuffle 

 

B. 4 RFT:

400m Run

9 Thrusters (115/85)

12 Box Jumps (24/20)

 

C. 2 Rounds for Quality:

2M Plank Hold

15 T2B

25 GHD SU

 

D. $$ Optional Cash Out $$

2000m Row for Time

 

photo-3CFE:

MOB

DYNWU

20M AMRAP

21 Goblet Squats

12 T2B

400m Run

 

CF:

MOB

A. 8M Kip Work

 

B. 12M CAP: 3 RDs

3 Wall Walks

6 Pull Ups

9 Burpees 

 

C. For Time:

800m Run

25 Air Squats

25 KBS (53/35)

25 KB SDHP (53/35)

25 Air Squats

800m Run

 

D. $$ Optional Cash Out $$

100 Abmat SU for Time

leprechaun-barbellCFE:

MOB

DYNWU

6 RFT:

10 Cal Row

10 Burpees

10 MBC

 

CF: “14.3”

MOB

DYNWU

All Classes will be Completing 14.3 Open WOD Today

Happy St Patty’s Day!!! WEAR YOUR GREEN TODAY!!! 

 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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