Month: September 2014

photo-6CFE:

MOB

DYNWU

50 WB Buy In

1200m Run

20 Pull-ups

600m Run

20 Pull-ups

1200m Run

 

CF:

MOB

DYNWU

 

A. Judge WOD: 10M AMRAP

10 Burpee Box Jump (24/20)

10 KBS (2P/1.5P)

10 T2B

 

B. Snatch: 12M

1 Full + 1 Hang

Increase Load to Heavy 1R

 

photo-38CFE:

MOB

DYNWU

WOD:

1000m Row

100 DU

1600m Run

 

 

 

 

CF:

MOB

DYNWU

 

A. Judge WOD : Each Athlete will work with a Judge. Learning to No Rep and what to look for in Movement Pattern for Each Rep. 8M CAP

60 Wallballs (20/14)

30 Clean and Jerk (135/95)

 

B. 5K Run 

photo-13CF:

MOB

Friday Fun-Day WU : Coaches Choice

 

A. GWOD: 2 Rds

1M Dead Hang Hold

2M Plank Hold

5-10 Strict Pull-ups

 

 

 

B. Tabatas

Air Squats

BB Row (45/35)

Good Mornings (45/35)

Backward Jump Rope

Russian KBS (53/35)

Lying Toe to KB

 

C. Cool Down with a Group 6min Run or Isolation Work

photo-4CFE:

MOB

DYNWU

8 by 100m. Rest 30s

4 by 200m.  Rest 30s

2 by 300m. Rest 30s

Rest 3M then Repeat

 

 

 

 

CF:

MOB

DYNWU

 

A. GWOD: Butterfly Pull-up

Skill and Proficiency Work

 

B. Back Squat

6-4-4-2-2-2

Front Squat

4-4-4-4-2-2

*Increasing and Working to Heavy Set

 

C. 8M CAP

75 Dbl Unders

50 Hang Cleans (95/65)

25 Push Press (95/65)

*Max Reps Muscle Ups or Ring Dips in Remaining Time

photo-21FREE WORKOUT TODAY AT 9AM!! Bring a Friend!!

No Experience is Required. Child Watch is Offered for $5.

 

CFE:

MOB

DYNWU

“Petersons Ghost”

***CFE will start at 8am today instead of 830am

 

CFCore @ 830am with Coach April

 

CF Meets at 930am and 1030am 

930am Class will be a Box Swap with SECF. 1030am Class will be Progressions and Regular CF

MOB

DYNWU

Partner WOD:

20 Clean and Jerk (135/85)

20 Burpees

Run to SECF

40 Pull-Ups

40 KBS (53/35)

Run to CFSF

20 DL (135/85)

20 Thrusters (135/85)

Run to SECF

40 Situps

40 T2B

Run to CFSF

20 Pushups

20 S2O (135/85)

photo-12CFE:

MOB

DYNWU

WOD

4 RFT

800m Run

15 KB Thrusters

15 Burpee Box Jumps

 

 

 

CF:

MOB

DYNWU

A. GWOD

8M Handstand Walk Progression

 

B. For Time:

1 Rope Climb

100m Sprint

2 Rope Climbs 

200m Sprint

3 Rope Climbs

300m Sprint

3 Rounds of Cindy: 5 Pull-ups/10 Pushups/15 Air Squats

300m Sprint

2 Wall Climbs to HSPU

200m Sprint

1 Wall Climbs to HSPU

100m Sprint

 

C. Push Press

2-2-2-2-2

Increase Load to Heavy 2R from Rack

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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