Month: November 2015

IMG_0691CFE:

DYNWU

3 by 400m. 

10 Pull-ups. 30s Rest.

3 by 300m.

20 Pushups. 30s Rest.

3 by 200m. 

30 Air Squats. 30s Rest.

Then: 100 Sit-ups

CF:

A. DYNMOB

 

B. Deficit Handstand Skill Work. Attempt Max Depth.

 

C. Pause Back Squat 

3 by 3 @ 70%

 

D. For Time: 10M CAP

30-20-10

DL (225/155)

15-10-5

HSPU

 

E. ROMWOD

12009696_10153205424377309_2504236835825304017_nHappy Saturday! We offer a Free Community WOD today at 9am, CFEndurance at 9am and CF WOD at 10am. Child Watch is offered for all Classes. Today we will be Farewelling Stephanie Smith at our 10am Class. 

 

 

 

CFE:

DYNWU

For Time:

1 Wall Walk

25 V ups

25 Box Step Ups

1 Rope Climb

200m Run…Repeat with Increasing Run up to 800m and Back Down.

10985172_10155919382195234_6964498380673010256_nCF: Join us at 10am as we Farewell a great Friend! 

A. DYNMOB

B. Partner WOD for Time: 

60*40*20*10

Cal Row

DL (185/135)

*200m Sled Drag (45/25) or 100m Yoke Carry 

 

C. Stephanie Smith StrongMan WOD:

Squat: Max Reps in 75 seconds

Tire Flip: 25m for Time

Log Clean and Press: Max Reps in 75 seconds

Farmers Walk: 25m for Time

Atlas Stones: 5 Stones for Time

 

D. ROMWOD

IMG_0727Just a Reminder that we are CLOSED tomorrow Thursday Nov 26 in observation of Thanksgiving!

 

CFE:

DYNWU

4 RFT:

800m Run. 10 Goblet Squats. 1M Rest

30-20-10

Sit-ups

T2R

Superman

 

CF:

A. DYNMOB

 

B. Front Squat

2 by 3 @ 80%. Then work to Heavy Single.

 

C. Pre Thanksgiving Beat Down Partner WOD: All Classes are CoEd

1M Run

30 Alt Snatch (135/85)

60 Wallballs (20/14)

30 S2O (135/85)

60 MBC (20/14)

30 Thrusters (135/85)

60 Wallballs (20/14)

1M Run

 

IMG_0690CFE:

DYNWU

Tabatas

Wallballs

HR Push-ups

MBC

Abmat Sit-ups

Shuttle Run

 

 

CF:

A. DYNMOB

 

B. Front Squat

Work to Heavy Single. Then: 2 by 2 @ 80%

 

C. 4 RFT:

400m Run or 500m Row

12 Pull-ups

6 OHS (95/65)

 

D. ROMWOD

IMG_0695All Classes will meet today however there is NO 11am or PM Child Watch and ALL Classes are CoEd.

CFE:

DYNWU

6 RFT:

600m Run

60 Dubs

6 HSPU

CF:

A. 6M DYNMOB

 

B. POST Thanksgiving Throw Down: Partner WOD

For Time:

50-40-20

Hang Power Cleans (135/95)

30-20-10

Ring Dips 

Then: 800m Run. Then:

3 Rounds

30 Lunges (135/95)

20 Toes to Bar

30 Box Jumps (24/20)

Then: 800m Run

60 Pull-ups

 

C. 12M Core Tabatas: 8 Rds. 20 On, 10 Off.

Flutter Kicks

Lying External Oblique Heel Touch

Scissor Kicks

 

D. 7M ROMWOD

IMG_0688CFE:

DYNWU

5 RFT:

400m Run

12 Dips

20 Floor Wipers

40 Double Unders

*Post WOD MOB.

 

 

CF:

A. DYNMOB

 

B. Tall Snatch (45/35)

4 by 3

Mid Hang Snatch 

2 by 5 @ 65%

*Tall Snatch-Stay Light and Focus on Elbows as High as Possible before turning over BB. Keep bar and body as close as Possible. Land with Flat Feet while Pushing Bar up tight with BB overhead. 

 

C. In 20M Row as far as Possible. Score Distance.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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