Category: Workout Of the Day

11.19.18

CFE:

Tabatas!
Calorie row
Push-ups
Wallballs (20/14)
Double unders (4×1)
Slam balls

 

CF:

1. Warm-Up
General & WOD Specific
2. Strength
STAMINA SQUATTING
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
55-60% of 1RM Back Squat
3. Conditioning
“JACKIE”
For Time
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups
4. Additional Work
AMRAP 8 MIN:
AbMat Sit-ups

On the Minute (Starting on the 0:00): 25 Double Unders

11.17.18

CFE:

5 wallwalks
800m run
10 hspu
15 MBC (20/14)
1200m run
20 donkey kicks
25 air squats
1600m run
25 air squats
20 donkey kicks
1200m run
15 MBC
10 hspu
800m run
5 wallwalks

 

CF:

1. Warm-Up
General & WOD Specific
2. Conditioning
4 ROUNDS
Teams of 2
100 Double Unders
50 CAL AAB/Row
5 Rope Climbs

11.16.18

CFE:

Partner wod!
1200m MB run (20/14)
50 pull-ups
100 push-ups
150 air squats
800m MB run
25 pull-ups
75 push-ups
100 air squats
400m MB run
15 pull-ups
50 push-ups
75 air squats
200m MB run
10 pull-ups
25 push-ups
50 air squats

 

CF:

1. Warm-Up
600 m run/row
then:
2 rounds
10 banded arm wall walk (slowly walk hands up and down wall)
10 banded arm wall facing OHS
10 scap pull-ups (hold 1 second at the top)
2. Strength
CLEAN & JERK COMPLEX
5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk
Build to a Moderate Set
3. Conditioning
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining…

Max Rounds:
5 Chest to Bar Pull-ups
7 Kipping Handstand Push-ups
21 Air Squats
4. Additional Work
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

11.15.18

CFE:

2 x 800m run, 25 wallballs (20/14) 1 min rest
3 x 600m run, 15 pushball, 45 sec rest
Then for time:
100 jumping air squats, 8 burpees every minute

 

CF:

1. Warm-Up
2-3 rounds
300 m run/row
10 banded pull throughs
10 barbell bent over row
10 barbell good mornings
2. Strength
DEADLIFT
3×3 at 72%
3×3 at 77%
3. Conditioning
“VIPER”
For Time:
60/42 Calorie Row
50 Box Jump Overs (24/20)
40 Toes to Bar
30 Power Snatches (115/80)
4. Additional Work
Rope Climb Conditioning
For Time:
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike

11.14.18

CFE:

4 rft:
800m run
20 burpee box jumps (24/20)
30 double unders (3 x 1)
40 grasshoppers

 

CF:

1. Warm-Up
2-3 rounds
25 double unders or 50 singles
10 front rack DB squats
10 kneeling DB push press
5 push ups
2. Strength
STRENGTH BENCHMARK
Barbell Cycling
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
RX #135/95
Time Remaining: Max Overhead Squats (135/95)
(Score is Total Reps)
3. Conditioning
FOR TIME:
50/35 Calorie Row
100 Double Unders
400 Meter Run

Rest 2 Minutes

35/22 Calorie Row
75 Double Unders
200 Meter Run

Rest 1 Minutes

20/14 Calorie Row
50 Double Unders
100 Meter Run

Additional Work
4. Body Armor
3 Sets: 8 Bench Press + 8 Bent Over Rows
3 Sets: 21 Dumbbell Floor Presses + 21 Banded Pull-Aparts

11.13.18

CFE:

7 rft:
400m run, 10 KB CNP/Reverse lunge (53/35), 30 sec rest
Then 3 rft:
10 decline push-ups/knee tuck (feet on MB)
30 MB Russian twists

 

CF:

1. Warm-Up
2 rounds
200 m run/row
5 inch worm push ups
10 high plank to low plan (each side)
10 SA in row (each side)
5 quadruped thoracic rotations
2. Skill Work
12 Minutes on Clock
HSPU & Muscle Up/Pull-up Practice
(this is for quality and form, not quantity)
ADVANCED
10 Min EMOM
ODD- 5 Strict C2B
Even- 5 Strict HSPU
3. Conditioning
“NATE”
AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)
4. Additional Work
27/21 Calorie Ski/Row
21 D-Ball Cleans (150/100)
27/21 Calorie Ski/Row5. Midline
15 Minute Recovery Bike
15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00

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