Month: October 2017

CFE:

Good Luck to Everyone running Go Commando!

24/21/18/15/12/9/6/3
Wallballs
Box jumps
Burpees
400m

CF:

A. Warm-up
B. 800M Run
-Then-
3 Rds
10 KB Swing 70/53
10 Air Squats
10 HRPU
-Then-
600M Run
-Then-
2 Rds
10 KB Swing 70/53
10 Air Squats
10 HRPU
-Then-
400M Run
-Then-
1 Rd
10 KB Swing 70/53
10 Air Squats
10 HRPU

CFE:

5 rds.
5 min. ea,
800m run
As many double unders in remaining time as possible (3x 1 singles)
1 min rest between rounds
Score double unders

CF:

A. Warm-up
B. Double Under Skill Work
C. AMRAP 15
10 Box Jumps 24/20
10 T2B
10 Ring Dips

CFE:

24m AMRAP
300m MB run
30 MB lunges
200m MB run
20 wallballs
100m MB run
10 MB sit-ups

5 burpees every time you drop the ball

CF:

A. Warm-up
B. EMOM 10
2 Deadlift 225/155
*Add 5/10 lbs each round
C. 21-15-9
Push Press 115/80
FR Lunge 115/80
* 20 Cal Row after each round

CFE:

Partner wod!
6 rft:
600m run
20 partner wallballs
10 partner burpees
50m wheelbarrow
1 rope climb ea.

CF:

A. Warm-up
B. CF Team Series Event 2
120 DU
-Then-
4 Rds
15 C2B
15 Hang Power Snatch 95/65
-Then-
120 DU

CFE:

20min easy run
Then: tabatas!
Push-ups
Sit-ups
KB SDHP

CF:

A. Warm-up
B. Prowler Push 3x50M 135/95
C. 3RFT
600M Run
9 Power Clean 155/105
10 Pull-Ups

CFE:

6 X 400m run at moderate pace, 1min rest
Then: 3 rds for reps
1min box jumps (24/20)
1min ring rows
1min plate jumping air squats (35/25)
1min KBS (53/35)

CF:

A. Warm-up
B. OHS Strength
3@ 60%
2@ 70%
2@ 80%
1@ 90%
-Then-
Attempt to find new 1RM
C. 5 RFT
5 Clusters 115/80
5 Rope Climbs

CrossFit Solafide

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615.594.8234



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