Month: January 2015

1238378_577397538993238_996709252_nGoing to be at great Saturday at the Box!!!

Free Community Workout at 9am

CFE @ 830am

CF @ 930/1030am

 

Good Luck and Safe Travels to our Athletes Competing in North Atlanta at Unbroken! 

 

 

 

 

CFE:

MOB/DYNWU

1600m Run

100 DU/50 WB/50 KBS

400m Run

100 DU/50 MBC/50 KB T2B

400m Run

100 DU/50 SU/50 KB SDHP

1600m Run

 

CF:

MOB/DYNWU

Partner WOD: 40M CAP

40 DL (155/105)

400m Run

40 KBS (2P/1.5P)

400m Run

40 Pull-ups

400m Run

40 Burpees over the Bar

400m Run

40 Box Jumps (24/20)

400m Run

40 Cleans (155/105)

400m Run

40 S2O (155/105)

400m Run

 

photo-3CFE:

MOB

DYNWU

4 RFT:

800m Run

30 Plate G2O

20 Walking Lunges

10 Pull-ups

 

 

 

CF:

MOB/DYNWU

 

A. Front Squat

5-2-2

Then 3 by 1 @ 90%

 

B. Wide Grip Pull-ups

3 by 5-8R

 

C. 21-15-9

Push Press (95/65)

Vups 

 

CE) 

Hip Snatch (75/55)

Meter Hand Stand Walk

photo-5CFE:

MOB/DYNWU

20M AMRAP

10 Jumping Air Squats

10 Donkey Kicks

10 Burpees

10 DU

10 Situps

100m Sprint 

 

 

CF:

MOB/DYNWU

A. 4 RFT:

5 Dead Hang Pull-ups

10 T2B

15 Wallballs (20/14)

20 Thrusters (115/85)

 

B. 5 Rounds for Quality

10 Cal Row

10 GHD SU

10 Back Hip Ext 

2 Skin the Cat

photo-3 copy 2CF:

MOB/DYNWU

A. 8M Isolated Core Work

B. 8M Practice 1 Arm Handstand Hold and Other Variations 

C. Complete the Following for Time: 28M CAP

3 Rounds

20 KB Swing to Press (53/35)

Mat Distance Bear Crawl to Rig and Back to Rower 

Then:

3 Rounds

50 Dbl Unders

10 Donkey Kicks 

Then: 

3 Rounds 

20 Lying One Arm KB Press (53/35) (10 EA/ER)

1 Rope Climb

Finish with:

30 Ring Dips  

 

 

photo-4CFE:

MOB

DYNWU

1600m Run. 2M Rest.

1200m Run. 90s Rest.

800m Run. 1M Rest.

600m Run

 

 

 

 

CF:

MOB/DYNWU

A. 12M EMOM Clean Complex

1 DL + 1 Hang Clean + 1 Front Squat + 1 Push Jerk

Work to 95%

 

B. Push Jerk from Rack or Blocks

5 sets of 2

Work to 90%

 

C. 8M AMRAP

8 Front Squats (135/95)

8 Alt Pistols

8 Hand Release Pushups

100m Row

CE)

(155/115)

photo-2CFE:

MOB/DYNWU

8 x 100m Sprint.

Run to 200m mark and then Jog back

4 x 200m Sprint.

Run to 400m mark and then Jog back

Then:

5M AMRAP of  Wallballs

Score Total Reps.

 

 

CF:

MOB/DYNWU

A. Back Squat 

5-3-3-3-3. Work to 95%

 

B. Snatch Triples 

Completed as Power-Full-Power

8 Sets. Work to 85%

 

C. 12M AMRAP

300m Row

Front Rack Lunge to Rig (95/65)

6 Pull-ups

Front Rack Lunge to Rower (95/65)

 

CE)

(135/95)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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