Category: Workout Of the Day

CFE:

Friday Funday! 9:00am
“Death by Wallballs”
Then 30m EMOM
Double unders
Goblet squats
Box jumps
KBS
Burpees
DB snatch

CF:

A. Warm Up
B. For Time
60 Cal Row
80 Wallballs
100 Double unders
40 Cal Row
60 Wallballs
80 Double unders
20 Cal Row
40 Wallballs
60 Double unders

CFE:

4 rft:
600m run, 15 DB thrusters
300m run, 20 plank row, 1min rest

Then: 4 rft
10 pliƩ squat/upright row
10 lunge with lateral raise

CF:

A. Warm Up
B. 4x50M Sled Drag 90/50
C. AMRAP 12
1 Rope Climb
5 HSPU
10 Wall Ball 20/14
15 GHD Sit-Ups

CFE:

5 X 100m, 10 jumping air squats, 15sec rest
4 X 200m, 20 jumping lunges, 30sec rest
3 X 300m, 30 air squats, 30sec rest
2 X 400m, 40 sit-ups, 30sec rest

CF:

A. Warm Up
B. Deadlift
5 @ 75% + 10lbs
3 @ 85% + 10lbs
1+ @ 95% + 10lbs
C. 3 RFT
10 Squat Cleans 155/105
10 Lateral Box Jump Overs 24/20
10 Ring Dips
10 C2B Pull-Ups

CFE:

30 wallballs
600m
30 plate weighted push-ups
600m
30 dips
600m
30 OH lunges
600m
30 burpees to plate
600m
30 MB sit-ups
600m

CF:

A. Warm Up
B. 3x500M Row
C. EMOM 16 mins
12 HRPU
:45 Superman Hold
12 Thrusters 95/65
12 Pull-Ups

CFE:

24m AMRAP
1 burpee to plate
1 G2OH
1 wallball
300m run
Add 1 rep each round

CF:

A. Warm Up
B. Bench Press
5 @ 75% + 10lbs
3 @ 85% + 10lbs
1+ @ 95% + 10lbs
C. 800M Run
40 Burpees
20 Squat Snatches 135/95

CFE:

800m run
3 rds Cindy
3 rds: 20 wallballs
15 box jumps
400m run
3 rds Cindy
3 rds: 20 wallballs
15 box jumps
800m run

CF:

A. Warm Up
B. Teams of 3:
99 Burpees
99 Jumping Lunges
99 T2B
99 KB Swing 70/53
99 Calorie Row

CrossFit Solafide

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615.594.8234



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