Month: May 2017

CFE:

6 X 600m run/row, 60 double unders, 45 sec rest
Then: 1min plank
10 manmakers
1min plank

CF:

A. Warm Up
B. Pistol Skill Work
C. Tabata
Supine Bicycle
Chin-up Hold
KB Swing 53/35
Overhead Lunge 45/25

CFE:

8 X 100m sprint, (sprint to 200m jog back)
4 X 200m sprint, (sprint to 400m jog back)
Then: 3 rft:
16 weighted lunges
18 weighted step ups
20 goblet squats

CF:

A. Warm Up
B. Prowler Push 4x100M 25/0
B. EMOM 18
Min 1 – 15 KB SDLHP 70/53
Min 2 – 15 Wallballs 20/14
Min 3 – 15/12 Cal Row

CFE:

3 rft:
1600m run
15 GHD
5 wallwalks
3 rope climbs

CF:

A. Warm Up
B. 21 Thrusters 95/65
21 Kettlebell Swings 53/35
600M Row
15 Thrusters 95/65
15 Kettlebell Swings 53/35
600M Row
9 Thrusters 95/65
9 Kettlebell Swings 53/35
600M Row
3 Thrusters 95/65
3 Kettlebell Swings 53/35
600M Row

CFE:

4 rft:
800m run
20 plate to OH
20 OH lunges
20 weighted Russian twists

CF:

A. Warm Up
B. 75 Burpees for Time
C. For Time:
400m Run
10 Power Snatches 95/65
400m Run
10 Squat Clean Thrusters 95/65
400m Run
10 Power Snatches 95/65
400m Run
10 Squat Clean Thrusters 95/65
400m Run
10 Power Snatches 95/65
400m Run
10 Squat Clean Thrusters 95/65

Memorial Day Murph

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

*20lbs Weight Vest

This will be the only WOD we will be running.  Doors open at 7am to register for heats.  First heat will begin at 8am with the rest of the heats running every 30 minutes.  The kids “Murph” will start at 9:15.

CFE:

3 rft:
1600m run
15 GHD
5 wallwalks
3 rope climbs

CF:

A. Warm Up
B. “Isabel”
30 Snatches 135/95
C. 4 RFT
5 Bar MU
10 Box Jump 30/24
400M Run

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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