Month: January 2019

2.1.19

CFE:

6 rft:
400m run/Row
4 DB squat clean
8 DB burpee DL
12 alternating DB snatch
16 MB sit-ups

CF:

  1. Warm-up:
  2. WOD Specific warm-up

2. Conditioning:

“Wet Floor”

In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

Today is the last day to register for the Valentine’s Gone Bad Partner Event and guarantee you and your teammate an event t-shirt, so head over and register now!

1.31.19

CFE:

8/6 x 400m run, 30 sec rest

Then 4 rds for quality:
12 DB strict press
10 DB squat
8 DB thrusters
6 burpees

  • Don’t set the dumbbells down during the round

CF:

  1. Warm-Up
    WOD Specific Warm-Up

2. Strength
SNATCH COMPLEX
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

3. Conditioning
“RANDY”
75 Power Snatches (75/55)

1.30.19

CFE:

Cardio Gone Bad
5 rds:
1min each station
Wallballs (20/14)
Cal Bike
SDHP (53/35)
Box jumps (24/20)
Cal Row
1min rest

Score: reps 

CF:

1.Warm-Up

WOD Specific Warm-Up

2. Strength

TEMPO PAUSING BACK SQUATS

5×2
7 Seconds Down – 3 Seconds Pause

3. Conditioning

“AFTER PARTY”

1-2-3-4-5-6-7-8-9-10: 
Dumbbell/KB Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

We have new shirts in!! Check them out over by the speakers or ask a coach if interested in purchasing one!

1.29.19

CFE:

SPRINT TIME:
12/10 x 150m sprint 30 sec rest

Then: 16m EMOM
1) 10 push-ups
2) 18 weighted walking lunges
3) 20 banded good mornings
4) 24 abmat sit-ups

CF:

  1. Warm-Up
    WOD Specific Warm-Up
  2. Conditioning
    “HANGNAIL”
    AMRAP 16:
    30 Dumbbell Hang Clean and Jerks (50/35)
    25/18 Calorie Assault Bike
    20 Lateral Barbell Burpees
    15 Deadlifts (245/165)

Also this is the final week to sign up for the Valentines Gone Bad WOD! Don’t miss the chance to pre-register and guarantee your team shirts.

1.28.19

CFE:

10 rft:
30 double unders (3×1)
6 pull-ups
30 air squats
100m sprint

CF:

  1. Warm-Up
    WOD Specific Warm-Up
  2. Conditioning
    “LIFE JACKET”
    AMRAP 5:
    27/20 Calorie Row
    27 Thrusters (115/80)
    27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

1.26.19

CFE:

6 rft:
50 double unders
21 burpee box jump overs (24/20)
15 goblet squats (53/35)
9 double taps (1 T2B)
50m bear crawl
500m run

CF:

  1. Warm-Up
    WOD Specific Warm-Up

2. Conditioning
“BIRD BOX”
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row

Teams of 3

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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