Month: February 2018

2.28.18

CFE:

5 rft:
500m row
15 sdhp (53/35)
15 goblet squats
15 lying T2KB
15 superman

CF:

A. Warm-up
B. EMOM 10min
1 Squat Clean and Jerk @ 80%
C. 3 RFT
50 Wallballs 20/14
Row 500m
-Additional Work-
D. Bike 20 mins

2.27.18

CFE:

Short Intervals:
6 X 400m, 30 sec rest
4 X 600m, 45 sec rest
(1 extra each for full training)
8m EMOM
10 pistols, 2 strict pull-ups

CF:

A. Warm-up
B. 4×4 Back Squat @ 80%
C.21-15-9
Hang Power Cleans 135/95
HSPU
-Additional Work-
D. AMRAP 12 Minutes
12/8 Calories on Bike
9 Toes to Bar
Rest :30
E. For Time:
Run 400m
50 GHDs
200′ Farmers Carry 185/125lbs
50 GHDs
Run 400m

2.26.18

CFE:

5 rft:
400m
10 burpee box jumps (24/20)
10 dips
10 GHD/MB sit-ups

CF:

A. Warm-up
B. Squat Snatch 5×3 Drop and Reset @ 80%
C. For Time:
15 Deadlift 225/155
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees
-Additional Work-
D. Ring Dips in Weight Vest
6×12
Rest 2:00
E. Row 1k x 2
Rest :60
Row 750m x 3
Rest :60
Row 500m x 4
Rest :30
Row 250m x 5
Rest :30
-or-
B. CF Open 18.1
* This will not be the focus of the class, this is for those indivuduals that
will not get a chance to do it any other time. They will be responsible
for finding their own judge and ensuring it does not interfere with the
rest of the class.

2.24.18

CFE:

“Whitten”
5 rft:
22 KBS (53/35)
22 box jumps (24/20)
400m
22 burpees
22 wallballs
*If completed <35min. Then Annie, <40min then 1/2 Annie
50/40/30/20/10 double unders
Sit-ups

CF:

A. Warm-up
B. AMRAP 20
Teams of 3 Relay
16/12 Calorie Bike/ Rower
8 Burpees
4 Clean and Jerks 95/65
* Weight increase each round 10/5
-or-
B. CF Open 18.1
* This will not be the focus of the class, this is for those indivuduals that
will not get a chance to do it any other time. They will be responsible
for finding their own judge and ensuring it does not interfere with the
rest of the class.

2.23.18

CFE:

35m AMRAP
15 KBS
30 sit-ups
45 double unders
600m run

CF:

20 minute AMRAP:
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14 / 12-cal. row

2.22.18

CFE:

2 rft:
20 KB sdhp (53/35)
40 double unders
400m
20 1 arm OH lunges (10 steps each arm)
40 double unders
400m
20 DB/KB snatch
40 double unders
400m
20 KB CNP (1 KB)
40 double unders
400m

CF:

A. Warm-up
B. Front Squat
40 Reps for time @ 67.5%
Rack/Unrack anytime
C. 6 RFT
50 Double Unders
6 Power Snatch Rx – 135/95 Rx+ – 185/135
– Additional Work-
D. AMRAP 4 Minutes
7 Push Jerk 155/105lbs
7 Lateral Burpees
Rest :60
AMRAP 3 Minutes
Max Distance Handstand Walk
Rest 2:00
AMRAP 4 Minutes
7 Push Jerk 155/105lbs
7 Lateral Burpees
Rest :60
AMRAP 3 Minutes
Max Distance Handstand Walk
E. 3 Rounds:
Run 800m
Row 800/700m
Rest 3:00
F. NOT For Time
4 Rounds:
Bike 1/.8k
7 Parallette Handstand Push-Ups

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