Month: April 2015

IMG_4672** Reminder we have a 6PM Zumba Party and Potluck tonight! Bring some Friends and a Dish to Share and get ready to Shake your Groove Thang!!! All are Welcome!!

 

CF:

MOB/DYNWU

A. Front Squat

6 by 4. Increase with Each Set.

 

B. For Time:

25 Box Jumps (24/20)

400m Run

10 HSPU

21-15-9

Thrusters (75/45)

Pull-ups

10 HSPU

400m Run

25 Box Jumps (24/20)

 

C. $$ Optional Cash Out $$

2 Rds:

30 External Alt GHD SU

20 Roll Over to Rig

10 Isolated Slow Barbell Row (45/35)

5 Strict Toe 2 Bar- Kipping if Unable to Strict 

 

 

 

IMG_4660CFE:

MOB/DYNWU

800m Run

60 WB

50 T2B

40 HR Pushup

30 Box Step Ups or Jumps

20 Ring Dips

10 Med Ball Cleans

800m Run

*Every 5M you must stop and do 5 Burpees

 

CF:

Ladder/Cone Drills and Agility Work

 

A. Team of 3 Speed Work

50m Sprint Relay. (Running straight away from 100m mark to Stop Sign)

3 Rounds with just Body Weight

3 Rounds with Sled (45/25)

3 Rounds with Sled (95/45)

 

B. Push Jerk + Split Jerk

8 by 2R. Working to 80%.

 

C. For Time: 8M AMRAP

18 Back Squat (135/95)

8 Cal Row

IMG_4665CFE:

MOB

DYNWU

5 Rounds. Each Round begins every 4M for 20M.

400m Run

40 DU

20 Pushups

Rest in Remaining Time in each Round

 

 

 

CF:

MOB/DYNWU

 

A. Front Squat

4 by 10.  Increasing Load to No More than 70% on Last Set

 

B. 3 by 6-12 of Each. Strict Pull-up and Ring Dip.

 

C. Partner WOD: For Time

800m Weighted Run

80 Push Press (95/65)

80 Hang Cleans (95/65)

800m Weighted Run

80 KBS (53/35)

80 Goblet Squats 

800m Weighted Run

 

 

 

 

IMG_4671CFE:

MOB

DYNWU

3 Rounds:

800m Run.

Rest up to 2M

200m Sprint.

Rest up to 2M.

 

CF:

MOB/DYNWU

A. Team of 2 for Time:

2M Sled Drag (45/25)

 

B. 12M CAP:

50 Wallballs (20/14)

50 Dubs

50 Wallballs (20/14)

50 Dubs

15 Power Snatch (135/95)

IMG_4666CFE:

MOB

DYNWU

20M EMOM

100m Sprint Even

100m Backwards Odd

 

 

CF:

MOB/DYNWU

 

A. Bar Muscle Up Skill and Drill Work

 

B. 4 RFT:

400m Run

15 GHD SU 0r 25 Abmat SU

 

C. 12M EMOM:

Odd: 3 Bar Muscle Ups or 3 CTB Pull-ups + 3 Ring Dips

Even: 3 Hang Squat Clean (185/135)

NathanCarseHero_thFREE Workout and Childcare at 9am!

CFE: Good Luck to all our Endurance Athletes at the Nashville 1/2 and Full Marathon! As well as to our CFE Athletes at the Du the Dream Dualthon today!!!

MOB/DYNWU

2400m Run

20 Burpee Box Overs

20 DB Man Makers

20 Burpee Box Overs

2400m Run

 

CF: 930/1030am

Hero WOD Saturday: “CARSE”

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

21-18-15-12-9-6-3 Reps for Time of:
(95/65)  Squat Clean
Double Under
(185/135) Deadlift
Box Jump (24/20)
Begin each Round with a 50 meter Bear Crawl.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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