Month: May 2015

IMG_4135CF:

MOB 

A. Agility Drill WU

 

B. Tempo DL

(3-1-3) 4 by 3

 

 

C. 25M AMRAP

6 Pull-ups 

8 Pushups

12 Air Squats

16 Hang Clean (105/75)

200m Run

*Every 5m you must stop WOD and Complete 5 Strict Press (105/75) and then Continue on with Round

IMG_4656CFE:

MOB/DYNWU

1200m Run

50 Walking Lunges

25 Pull-ups

600m Run

50 Walking Lunges

25 Pushups

1200m Run 

50 Walking Lunges

25 Air Squats

 

CF:

MOB/DYNWU

 

A. Push Press

8 by 4. Increasing Load with Each Set.

 

B. 7 Rotating Rounds: Score Total for Each Movement 

Row (Cals)

Wallballs (20/14)

Lying Toes to High Rig

Athlete will spend 1M at each Station for 7 Rounds to Equal 21m of Work.

*If you are unable to touch high, touch low. If you are unable to consistently work for the full minute switch to Abmat SU.

 

C. Partner WOD 7M AMRAP:

75m Row

Snatch (105/75)

*Score Snatches. Partners may switch out as they Desire.

 

 

IMG_4055CFE:

MOB/DYNWU

4 RFT:

400m Run

40 Dubs

20 KBS

10 Pull-ups

 

CF:

MOB/DYNWU

 

A. 1 Deadlift + 1 Power Clean 

10 by 1

 

B. 4 RFT: Partner WOD:

24 Alt Squat Clean (135/95)

48 Dubs

24 Alt Box Jumps (24/20)

400m Run

Then: 

800m Sled Drag (135/95)

IMG_4657CFE:

MOB/DYNWU

2400m Run

3M Rest

1600m Run

2M Rest

800m Run

 

 

CF:

Ankle/Wrist/Groin MOB

 

A. 10M DYN/Explosive Hips/Jump WU/Drills

 

B. Front Squat

4 by 10 @ 80%

 

C. 16M EMOM:

100m All out Straight away Sprint

*Rest in Remaining Time Each Minute

*Speed Athletes can run with a Sled every other Minute (45/25)

IMG_4655CFE:

MOB/DYNWU

1M TT.

Rest 5-7m.

Then: 10m EMOM

200m Sprint

 

 

CF:

MOB

KB DYNWU

 

A. KB Snatch Skill Work. 6 by 6 Each Arm

 

B. 21M CAP:

3 Rounds:

15 Thrusters (95/65)

15 KBS (53/35)

Then:

15 Pull-ups

2 Rope Climb

Then: 

3 Rounds:

400m Run

15 OHS (95/65)

 

C. Core Cash Out:

2 Rds:

15 GHD SU

15 Back Hip Ext

15 Banded GM

IMG_3771Saturday FREE Workout of the Day [WOD] @ 9am with FREE Childcare

CFE @ 9AM

CF and CFProgressions @ 10AM

CF Weightlifting @ 11AM

CFE:

MOB/DYNWU

3 RFT:

1200m Run

60 KBS/60 BJ/60 WB/6 Wall Walks

 

 

IMG_4673CF:

Grinder/Singh Farewell WOD

Partner WOD:

6 Bar Muscle Up Buy In (or) Modification

8 Rounds:

400m Run with Weight Vest 

20 Clean and Jerk (135/95)

20 DL (135/95)

Then:

1 Partner must Climb to Top of Peg Wall or Each Partner Must Make it up Peg Wall 1/2 Way or Modification is 6 Rope Climbs.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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