Month: June 2014

photo-41CFE:

MOB

DYNWU

4 RFT:

200m Sprint

10 Alt Pistols

20 BJ

50m Bear Crawl

10 Alt Pistols

20 BJ

200m Row 

 

CF:

MOB

DYNWU

 

A.

Back Squat

1 by 5 @ 60%

1 by 3 @ 70%

1 by 2 @ 80%

1 by 2 @ 90%

1 by 1 @ 95%

1 by 1 @ 103%

 

Front Squat

4 by 5 @ 60/70/75/75%

 

B.

7m CAP. For Time or Complete as much Work as Possible.

15 L Sit Pull-ups

25 DL (155/95)

35 Wallballs (20/14)

500m Row

 

photo-35CFE/CFCore @ 830am

CF/CFProgressions @ 930

CF @ 1030

CFCommunity WOD @ 1130am

 

CFE:

MOB

DYNWU

WOD:

“Fast n Furious Filthy Fifty”

 

CF:

MOB

DYNWU

WOD: 3 Rounds For Reps

60s Med Ball Cleans

30s Rest.

60s Abmat SU

30s Rest.

60s Box Jumps (24/20)

30s Rest. 

60s Burpees over the BB

30s Rest.

60s Bear Complex (95/65)

60s Rest.

photoCFE:

MOB

DYNWU 

WOD:

800m Run. 45 sec rest
1200m Run. 1 min rest
1600m Run. 90 sec rest
1200m Run. 1 min
800m Run

 

 

 

 

CF: 

MOB

DYNWU

A. 

6M to Est. Max Hgt Box Jump

 

B.

Back Squat

4 by 5 @ 60/65/70/75%

Front Squat

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

 

C. 6 RFT:

100m Row

16 KB SDHP (53/35)

6 T2B

 

 

photo-43CFE:

MOB

DYNWU

4 by 200m. 30s Rest.

3 by 300m. 45s Rest.

2 by 400m. 1M Rest.

1 by 600m.

 

 

CF: WK 11 

MOB and Isolated Snatch Accessory Work.

 

A. BB Snatch WU.

 

B. Snatch 

12M EMOM: 2 Reps @ 85% 

 

C. 4 RFT:

400m Run

12 OHS (95/65)

photo-24CF:

MOB

DYNWU

A. Clean and Jerk

15M to Work to 90% 

 

B. “10-1”

Mid Hang Clean (95/65)

Front Squat (95/65)

Wallballs (20/14)

 

C. $$ CASH OUT $$

8M EMOM 10 Pulls All Out on the Rower

Foam Roll and Stretch

 

 

photo-12CFE:

MOB 

DYNWU

WOD:

 1600m Run
21 Goblet Squats
15 Pull-ups
9 Burpee Broad Jump
800m Run
21 Goblet Squats
15 Pull-ups
9 Burpee Broad Jump
1600m Run

 

 

CF:

MOB

DYNWU

 

A. 6M Skill or Proficiency Work

Handstand Walk for Distance 

Handstand Hold

 

B. Bench Press

5 by 3 to 90%

 

C. For Time: Partner WOD

30 Tire Flips Heavy as Possible

60 Hang Cleans (95/65)

200m Sled Drag (135/90)

200 Banded GM

60 Push Press (95/65)

30 GHD SU

 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



© 2017 CrossFit Solafide | Site by Clarksville Website Design