Month: February 2016

feb29CFE:

For Time:

30 wallballs
600m run
30 push-ups
600m run
30 box dips
600m run
30 lunges
600m run
30 burpees

CF:

A. DYNWU/ MOB
B. Establish a Heavy 3 Rep OHS
C. AMRAP 20
10 C&J 135/95
20 Wallballs 20/14

feb26CFE:

18 DB thrusters
18 box jumps
300m run
15 DB thrusters
15 box jumps
300m run
12 DB thrusters
12 box jumps
300m run
9 DB thrusters
9 box jumps
300m run
6 DB thrusters
6 box jumps
300m run
3 DB thrusters
3 box jumps
300m run

CF:

“16.1”

20 Min AMRAP

25′ OH Walking Lunge

8 Bar Facing Burpees

25′ OH Walking Lunge

8 C2B

feb24CFE:

5 x 800m

10 MB push-ups
90 sec rest after 1st rd
1min rest after 2nd
45 sec rest after 3rd
30 sec rest after 4th

Then 3 rds:
20 plank shoulder taps
20 plank knee pull (knee to outside elbow)

CF:

A. DYNWU/ MOB
B. EMOM 15
10 Bent Over Row 135/95
* Can switch between pronated and supinated grip
:40 Plank Hold
40 Double Unders
* Rotate each movement every minute
C. 40-30-20-10 Wallball 20/14
20-15-10-5 Box Jump 30/24

feb27CFE:

1600m run
50 air squats
200m run
50 pull-ups
100m run
50 lunges
100m run
50 push-ups
200m run
50 V ups
1600m run

CF:

A. DYNWU/ MOB
B. 30 Front Squat 185/125
10 Burpees
40 Deadlift 185/125
10 Burpees
50 KB Swing 70/ 53
10 Burpees

feb25CFE:

5 rft:
800m run
20 kbs
15 abmat sit-ups
10 superman

CF:

A. DYNWU/ MOB
B. Power snatch technique and practice
C. 6 Rounds 3 mins on 1 min off
3 Power Snatch 135/95
6 Hand Release Push-Ups
9 Air Squats

imageCFE:

600m run/row
30 MB OH walking lunges
30 wallballs
30 basketballers
30 MB V ups
600m run/row
20 MB OH walking lunges
20 wallballs
20 basketballers
20 MB V ups
600m run/row
10 MB OH walking lunges
10 wallballs
10 basketballers
10 MB V ups
600m run/row

 

CF:

A. DYNWU
B. MU or C2B Practice
C. On the 3 Minute for 21 Minutes
3 Muscle Ups/ C2B
6 Power Cleans (185/135)
12 Pistols
* All three movements need to be done in the 3 minute and rest the remaining time.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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