Month: March 2015

IMG_3656CFE:

MOB/DYNWU

800m Run

50 KBS

40 Goblet Squats

30 Russian Twist w KB

20 Pull-ups

100 DU

20  Pull-ups

3o Russian Twist w KB

40 Goblet Squats

50 KBS

800m Run

 

CF:

MOB/DYNWU

 

A. Bench Press

8 by 3

 

B. Death by 10M Sprints

Run 10M in 1M Time Limit

Run 2 – 10M in 1M Time Limit

Run 3- 10M in 1M …. Until you can No longer Complete set number of 10M Sprints in 1M. Must touch 10M Line with hand on Turn Around of Each Sprint. 

 

C. For Time:

25m Bear Crawl to Rig

15 T2B

25m Bear Crawl to Rowers

25m Broad Jump Burpees to Rig

15 T2B

25m Broad Jump Burpees to Rowers

25 Cals on Rower

25m Inch Worm Pushups to Rig

15 T2B

25m Inch Worm Pushups to Rowers

25 Cal Row

 

IMG_3647CFE:

MOB/DYNWU

600m Run

60 WB

100 Singles

400m Run

40 Box Overs

100 Singles

200m Run

20 Burpees

100 Singles

 

CF:

MOB/DYNWU

A. Front Squat

3-3-3-3-3

 

B. For Time:

3200m Run

150 Abmat Situps

 

 

 

 

IMG_3644We offer a FREE Workout Every Saturday at 9am with Free Childcare!

CFE: 830am

MOB

DYNWU

3200m Run

20 Box Step Ups

20 DB Manmakers

20 Box Step Ups

3200m Run

 

 

CF:

MOB/DYNWU

A. Tabata Core Work: Flutter Kicks/Hollow Body Holds/Reverse Crunch

 

B.”Bottoms Up Nancy”

5 RFT

400m Run

15 OHS (95/65)

10 T2R

 

 

IMG_3648CFE:

MOB/DYNWU

(SI)

2 Rounds

8 by 100m. 15s Rest

4 by 200m. 30s Rest

2 by 300m. 30s Rest

Rest 2M after 1st Round

Full Marathon: Increase 1 Round for Each Interval

 

 

CF:

MOB/DYNWU

 

A. 8M EMOM

2R Hang Clean. Increasing Load to Heavy as Possible

 

B. 8M EMOM

1R Full Clean. Increasing Load to Heavy as Possible

 

C. Push Jerk from Rig

2-2-2-2-2

 

D. For Time:

40 Wallballs (30/20)

30 Dbl Unders

20 Pull-ups

10 Bar Muscle Ups 

*Or 10 Assisted Attempts and 20 Low Bar Ring Dips

easter-egg-hunt_tJoin us this Sunday for our Annual Easter Egg Hunt!!!

Sunday’s Schedule will be as Follows and ALL are Welcome!!

2-4PM Open Gym with Coach Russ

3PM Easter Egg Hunt and Bounce House Fun

4PM FREE Couple’s WOD with Child Care Provided 

Its Supposed to be a Beautiful Day so Come on Out! Hope to see You and Your Family! Fun for Everyone today!!

IMG_3638CrossFit Open WOD 15.5

Join us today for the last Open WOD of 2015! 

Each Class will be Completing 15.5 

Friday Night Lights is tonight from 5-730PM

Please bring a Potluck dish to share and All are Welcome to Participate!

We will be Raffling off some Prizes after the WOD is Complete! Come Join the Fun!

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

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. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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