Month: December 2015

IMG_0672Free workout and childcare at 9am!!

CFE:

1600m Run

100 Jump Rope

50 Box Step Ups

400m Run

80 WB

40 HR Pushups

400m Run

60 KBS

30 Burpees

1600m Run

 

CF:

DYNMOB 

A. Push Jerk

8 by 2. Warm up and then each set of 2 is done at 80%.

 

B. Running Clock:

800m Run

“10-1”

Hang Power Clean (105/75)

Strict Press (105/75)

600m Run

30-20-10

Burpees

Anchored Sit-ups

800m Run

 

 

 

IMG_0661There are NO PM WODs today! Happy New Years Eve!!!

CFE:

Partner WOD:

250m Row/DB Snatch

500m Row/MBC

1000m Row/Pushups

500m Row/Situps

250m Row/K2E

One Person Row/One does Movement/Switch. Score Time and Reps.

 

CF: Open Gym from 530am to 11am!

 

IMG_0662CFE:

DYNWU

4 RFT:
200m Run
20 Wallballs
30 sec Rest
Then: 12m EMOM
100m Row (even)
20 Paralette jumps (odd)

 

CF:

A. DYNMOB

B. 16M AMRAP:

5 Push Press (135/85)

10 Power Clean (135/85)

25 Dubs

 

C. Tabatas: No Rest between Movements

Med Ball GHD SU or MB to Wall Sit-ups

Handstand Pike Wall Hold

CTF Pushups

Air Squats

 

D. ROMWOD

IMG_0660CFE:

Cardio Gone Bad

5 Rounds

Burpees

Row for Cal

Wallballs

Box Jumps

Dubs 

1M Rest

 

 

CF:

A. DYNMOB

B. Handstand Skill Work: Wall Work or Freestanding

C. For Time:

21-15-9

Thrusters (95/65)

Dubs

1000m Row

21-15-9

Box Jumps (24/20)

Pull-ups

IMG_0677CFE:

DYNWU

6 RFT:

200m Run

10 Pull-ups

10 Burpees to Plate

10 Plate to OH

 

 

CF:

DYNMOB

A. Back Squat 

10 by 2. Warm Up and then start your first set of 2 @ 80%

B. 18M AMRAP

6 Box Step Ups (24/20) (Back Rack: 95/65)

12 Front Rack Lunges (95/65)

18 MBC (20/14)

C. ROMWOD

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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