Category: Workout Of the Day

9.17.19

CFE:
Movement of the Week: DB thrusters

Tabatas:
Double unders (3×1)
HR push-ups
KBS (53/35)
Sit-ups
Cal row

CrossFit:

For Time:
50/35 Calorie Assault Bike (500m run)
125 Double-Unders (2×1)
2k Row
125 Double-Unders (2×1)
50/35 Calorie Assault Bike (500m run)

9.16.19

CFE:


Short Intervals:
10m EMOM
150m run
2min rest
800m run
2min rest
8min EMOM
150m run

Then 4 rds:
10 DB Bulgarian split squat (each)
10 DB overhead strict press
8-10 strict pull-ups/negatives

  • as many strict pull-ups as possible before going to negatives

CrossFit

Strength:

One rep max back squat

3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

Midline
Not For Time:
Accumulate 75 Hollow Rocks

9.14.19

CFE:

For time:
1200m run
30 DB power snatch (50/35)
800m run
30 DB HC&J
600m run
30 DB front squat
800m run
30 push-ups
1200m run
30 pull-ups

CrossFit :

-Team of 3-

150 wall balls

90 hang power snatch 95/65

300m team run

120 wall balls

75 hang power snatch 95/65

400m team run

90 wall balls

60 hang power snatch 95/65

500m team run

9.12.19

CFE:

Thursday Intervals:
Long Intervals:
6 x 400m run, 100m recovery jog

Then: 4 rds
10 Sumo DB squat/bicep curl and press
16 alternating reverse lunge/1 arm row
10 bent over tricep extensions

CrossFit:

For time:

50 cal bike

Rest 2 min

50 bench press 135/85

Rest 2 min

400m farmers carry 70/53

Directly into

100 abmat sit ups

9.11.19

CFE:

10 rft:
10 wallballs (20/14)
8 box jumps (24/20)
6 ring dips
4 push-ups
200m runĀ 

CrossFit:

“Always Remembered”

Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

Bear = without dropping the bar:

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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