Month: July 2017

CFE:

6 rft:
400m run
250m row
20 wallballs

CF:

A. Warm-up
B. 4x100M Sled Drag 90/50
C. 3RFT
800m Run
8 Strict HSPU

CFE:

100m run, 5 wallwalks
200m run, 10 hspu
400m run, 20 MBC
600m run, 30 burpees
800m run, 40 sit-ups
1200m run, 60 wallballs
1600m run, 80 double unders

CF:

A. Warm-up
B. Teams of 3
AMRAP 20
5 Rope Climb
10 Hang Clean 155/105
15 Box Jumps 24/20
* 1 Athlete working at a time, 1 athlete always
running 400M, must complete movement
before moving to next movement. Can break
up reps however you choose between 2
remaining team members.

CFE:

1200m run, 90 double unders, 90sec rest
1200m run, 60 double unders, 60sec rest
1200m run, 30 double unders, 30sec rest
600m run
Then: 7m AMRAP
8 OH lunges
8 T2B
8 OH lunges
8 weighted Russian twists

CF:

A. Warm-up
B. 21-15-9
Jerks 155/105
C2B Pull-ups
C. Core Cash Out
2 Rounds :45 on/ :15 off
R High Plank
Supine Bicycle
High Plank
Abmat Sit-ups
L High Plank
Medball Russian Twists 20/14

CFE:

1 mile TT

Death by KBS
Start with 2 swings, up by 2 each round

Core cash out:
21/15/9
Sit-ups
Flutter kicks
Scissor kicks
Superman
Hanging knee raise
1min plank

CF:

A. Warm-up
B. EMOM 8
3 Power Cleans + 3 Front Squats + 3 Push Jerks 155/105
C. 27 Calorie Row
27 Burpees
27 CTB Pull-ups
21 Calorie Row
21 Burpees
21 Toes-to-Bar
15 Calorie Row
15 Burpees
15 Pull-ups

CFE:

8 rft:
400m run
40 double unders
10 burpee to plate
10 plate G2OH
10 alt. OH lunges
10 V ups

CF:

A. Warm-up
B. Granite Games Teams of 3 Online Qualifier 2
AMRAP 10
1K Row
Max Wall Balls in Remaining Time 20/14
C. Work up to a heavy Triple DL

CFE:

21/15/9/9/15/21
Alt. DB snatch (50/35)
Wallball
600m run

CF:

A. Warm-up
B. EMOM 10
Odd: 100M Run
Even: 10 Alternating DB Squat Snatch 50/35
C. AMRAP 12
10 T2B
15 KB SDLHP 53/35
20 KB Swing 53/35
25 DU

CrossFit Solafide

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