Month: January 2016

Feb1CFE:

3 rft:
500m row or 600m run
50 KB SDHP
40 RKB
30 DB/kb snatch
20 Renegade rows (row in plank)
10 Goblet squats

CF:

A. DYNWU/ MOB
B. Cluster, MU, C2B technique overview and practice
C. AMRAP 15
20 Pistols
15 Lateral Burpee Over the Bar
10 Cluster 135/95
5 Muscle Ups/ C2B

Jan29CFE:

5 rft:
400m run
250m row
50 double unders
25 sit-ups
25 up/down

 

CF:

A. DYNWU/ MOB
B. 3x50m prowler push
* Start with 45/25 on sled. Add weight each round as long as athlete is still sprinting.
* Prowler push will be a full 50m with no turn around
C. 10 RFT
7 Sit ups
7 Push ups
7 Thrusters 95/65

jan27CFE:

100m run, 10 DU 15 sec rest

200m run, 20 DU 15 sec rest

300m run, 30 DU 30 sec rest

400m run, 40 DU 30 sec rest

500m run, 50 DU 45 sec rest

600m run, 60 DU 45 sec rest

500m run…and back down the ladder

Then:

2 Rds

1min weighted oblique drop (both sides)

1 min weighted dancing goddess

CF:

A. DYNWU/MOB

B. Bent Over Row 2×8 (96/65)

add 5lbs from last week if possible

Each set consists of narrow pronated, narrow supinated, wide pronated, wide supinated grips

C. AMRAP 7

10 Pistols

15 T2B

20 Burpees

Rest 3 Mins

AMRAP 7

10 Burpees

15 T2B

20 Pistols

Jan30CFE:

3 rft:
1600m run
16 ab rower
16 T2Ring
16 ring dips

CF:

A. DYNWU/ MOB
B. 6 Rounds
400 Meter Run
30 Box Jumps 24/ 20
30 Wallballs 20/14

image
CFE:

4 rft:
800m run/row
21 kbs
15 push-ups
9 T2KB

CF:

A.DYNWU

OHS Mobility

B. Coaches Flavor

C. 21-15-9

KBS (70/53)

OHS (115/85)

Wall Walks

 

 

Jan26CFE:

6 RFT

200m Run/Row

10 Pull-ups

20 Burpee to Plate

10 Plate to Overhead

CF:

A. DYNWU/MOB

B. Push Press and Power Clean technique review

C. AMRAP 7

50 Hang Power Cleans (65/45)

50 Front Squats (65/45)

Max Reps Push Press (65/45) in remaining time

Rest 3 mins

AMRAP 7

50 Front Squats (95/65)

50 Push Press (95/65)

Max Reps Hang Power Clean (95/65) in remaining time

Rest 3 mins

AMRAP 7

50 Push Press (115/75)

50 Hang Power Clean (115/75)

Max Reps Front Squat (115/75) in remaining time

*score max PP/HPC/FS

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



© 2017 CrossFit Solafide | Site by Clarksville Website Design