Month: December 2017

CFE:

“Greg Alia”
4 rft:
23 RKBS (35/53)
23 box jumps (24/20)
23 sit-ups
23 DB snatches (35/25)
23 goblet squats
23 double unders
23 MBC
Cash out: 3.06min. Plank hold

CF:

A. Warm-up
B. Teams of 3
100/70 Calorie Row
100 Dumbbell Snatches 50/35
100 Lateral Barbell Burpees
100 Thrusters 95/65
100 Lateral Barbell Burpees
100 Dumbbell Snatches 50/35
100/70 Calorie Row

CFE:

18m AMRAP
20 cal row
20 air squats
20 push-ups
20 grasshoppers
2min rest
10m AMRAP
50 double unders
20 DB thrusters
10 T2Ring

CF:

A. Warm-up
B. 50-40-30-20-10 Cal Row
C. 4 RFT
21 KB Swings 53/35
15 T2B
9 HSPU

CFE:

Tabatas!
Wallballs (20/14)
MBC
MB Sit-ups
KB SDHP (53/35)
HR Push-ups

CF:

A. Warm-up
B. Squat Snatch
2×2 @ 82%
2×2 @ 87%
2×2 @ 92%
C. AMRAP 12
12 Bar Facing Burpees
10 Pull-Ups
8 OHS 135/95

CFE:

40 burpee 2 plate buy in: (35/25)
4 rft:
18 KB lunges (73/53)
15 T2B/GHD
12 Supine ring rows
18 MBC (20/14)
15 SDHP
12 Deficit push-ups (35/25)
Cashout:1600m

CF:

A. Warm-Up
B. Clean and Jerk
2×2 @ 82%
2×2 @ 87%
2×2 @ 92%
C. AMRAP 15
30 Wallballs 20/14
30 Box Jumps 24/20
30 Push Presses 75/55

CFE:

800m
70 double unders
60 KBS (53/35)
50 box jumps (24/20)
40 goblet squats
30 cal row
20 pull-ups
10 HSPU
800m

CF:

A. Warm-up
B. EMOM 9
Min 1 – 12 GHD Sit-ups
Min 2 – 12 Power Cleans 155/105
Min 3 – 30 Air Squats
C. 3 RFT
10 Front Squats 185/135
15 Ring Dips
50 Double Unders

Merry Christmas athletes doors will be open from 8-11am for open gym and the 12 Barbells of Christmas WOD will start at 9am.

CF:

A. Warm-up
B. 12 Barbells of Christmas
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Strict Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High Pulls
*Weight 95/65

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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