Month: August 2014

photo-36We are Open today for all Classes!!!

All Classes are CoEd today and you can bring your Spouse to the Box today if you want!

CFE:

MOB

DYNWU

24M AMRAP:

40 Cal Row
40 Box Step Ups
40 Abmat Sit-ups
40 Donkey Kicks

 

CF:

MOB

DYNWU

5 RFT: 40M CAP

50 DU

12 K2E

1200m Run

photo-41We are Open Normal Class Time All Weekend Long! 

Friday/Monday/Tuesday All Classes will be CoEd for the Holiday Wknd

 

CF:

MOB

DYNWU

A. GWOD

Max Rep Attempt L-Sit Pull-up

Alt Shoulder Taps

 

 

B. For Time:

1600m Run

Then: 15-12-9-6-3

Narrow Pushups

BB Wipers (95/65)

Floor Press (95/65)

Alt Front Rack Lunge (95/65)

1600m Run

 

C. Partner Core Work

50 Throw Downs

50 Med Ball Toss SU

50 High Five Plank Slaps

 

 

photo-42CFE:

MOB

DYNWU

(LI)

3 by 1600m

3M Rest.

 

 

 

 

 

CF:

MOB

WU: Snatch Movement Pattern Review with Empty BB

 

A. 2 Rounds

20 Superman Hollow Body Rolls

20 Cat Cow

20 Bridge Ups

 

B. Strict Press

5-5-3-3-2-2-1

 

C. 12M CAP

400m Run

100m Sled Drag

12 Full Snatch (105/75)

100m Sled Drag

400m Run

*Anyone that doesn’t Finish within the 12M CAP has 30 Burpee Penalty

photo-34Join us for a Free Workout at 9am! Child Watch is Provided starting at 8:50am. Please bring water with you!

 

CFE and CFCore at 830am

CF @ 930am

CFProgressions @ 1030am 

 

CFE:

MOB

DYNWU

5M TT

 

CF:

MOB

DYNWU

 

A. Dbl Under Skill Work

 

B. Front Squat 

5-5-5-3-3-3 

 

C. For Time:

1000m Row

50 Hand to Hand KBS (53/35)

40 Wallballs (20/14)

30 Pull-ups

 

 

 

photo-43CFE:

MOB

DYNWU

WOD:

5 RFT

400m Row

5 Tire Flips

600m Run

 

 

 

CF:

MOB

DYNWU

 

A. GWOD

Pistol Progression and Skill Work

 

B. 5 Rounds on the Clock

20s in Place Low Shuffle 

10 Up Downs

30s Plank Hold

 

C. 40-30-20-10

Lateral Barbell Hops

Hang Clean (95/65)

Air Squats

200m Sprint (After Each Rep Scheme is Completed for a Total of 800m)

photo-35CFE:

MOB

DYNWU

6 RFT:

300m Run

10 MBC WB

10 MB PU

10 Hollow Rocks

 

 

 

CF:

MOB

A. Agility WU

 

B. Skill Work: KB Clean and Snatch 

 

C. For Time:

3 Rounds –

6 KB Thrusters (53/35)

9 Russian KBS (53/35)

Then-

2 Rounds –

500m Row

100 Dbl Unders

Then-

3 Rounds –

6 Alt KB Snatch (53/35)

9 KBS (53/35)

 

 

 

 

 

 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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