Category: Workout Of the Day

11.6.18

CFE:

5 rft:

20 DB walking lunges
10 DB thrusters
10 V ups
400m run

CF:

1. Warm-Up
600 M Run/Row
then:
2-3 rounds
10 Scap pull ups (hold @ top for 1 sec)
15 PVC pass thru
10 box/bench dips (slow and controlled)
2. Skill Work
10 Minutes on Clock
Kipping & Pull-up Practice
(Advanced)
5 Min AMRAP
3 Strict C2B + 5 Strict HSPU
Directly into
5 Min AMRAP
5 Strict Ring Dips + 7 Horizontal Ring Rows
3. Conditioning
FOR TIME
21 Hang Power Cleans #115/80 RX+ #135/95
21 Bar Facing Burpees
100 Double Unders
15 Hang Power Cleans
15 Bar Facing Burpees
75 Double Unders
9 Hang Power Cleans
9 Bar Facing Burpees
50 Double Unders
Additional Work
4. Additional Work
AMRAP 7 Min:
10 Calorie AAB
1 D-Ball Cleans (150/100)
10 Calorie AAB
2 D-Ball Cleans (150/100)
10 Calorie AAB
3 D-Ball Cleans (150/100)
ETC…5.Conditioning #2
30 Min Easy Bike

11.5.18

CFE:

20m EMOM, every 4min
400m run, 50 double unders (4 x 1)
Then: 7 rft: 12min time cap
15 wallballs (20/14)
12 push-ups
9 sit-ups

 

CF:

1. Warm-up

General & WOD Specific

2. Strength
Alternating on the Minute for 12 Minutes
Odd- 3 Front Squats
Even- 6 Back Squats
45-50% of 1RM Back Squat for Both Lifts

3. Conditioning
5 Rounds For Time
20/14 CAL Row
10 Clean & Jerks #95/65 RX+ #115/80

4. Additional Work
5 Sets:
Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch
60-65%

5. Conditioning #2
Alternating on the Minute for 12 Min
12/9 CAL AAB
15 GHD Sit-ups

11.3.18

CFE:

100 double unders
1600m run
20 plate G2OH (45/25)
20 plate OH lunges
20 hspu
800m run
20 hspu
20 plate OH lunges
20 plate G2OH
1600m run
100 double unders
CF:
1. Warm-Up
General and WOD Specific
2. Conditioning
FOR TIME
Teams of 2
100 Burpees
80 Box Overs #24/20
60 CAL Row
40 Pull-ups
20 Thrusters #95/65
200M run every 5:00 including 0:00.

11.2.18

CFE:

30m AMRAP
600m run
100m 1 arm farmer carry
10 lateral goblet squats (54/35)
10 KB SDHP
10 T2KB
CF:
1. Warm-Up
600 m run/row
Then:
3 rounds
6 tall kneeling DB press (each arm – 3 second eccentric)
12 jumping squats
6 cross body single leg DB RDL (steady down/ explode up)
12 mountain climbers
2. Strength
CLEAN & JERK
Clean & Jerk
5 Min EMOM
Power Clean + Hang Squat Clean + Split Jerk
(60%-63%-65%-65%-65%)
Rest 1 Min
Then
5 Min EMOM
2 Squat Cleans + Split Jerk
70%
INPUT Your 5×2 Weight From Final 5 Minutes
3. Conditioning
“OPTIMUS PRIME”
7 Min AMRAP
Wallballs 20/14
Every Minute on Minute Including 0:00
7 Deadlifts #185/135 RX+ 225/155
(Score is Total Wallballs)
4. Additional Work
Heavy Set of Deadlifts 6-4-2

11.1.18

CFE:

3 x 800m run, 20 floor wipers, 1min rest
3 x 600m run, 10 evil wheel, 45 sec rest
Then 3rds: 60 sec each
2 Renegade Row/slide
Reverse lunge/1 leg DL (left leg)
Reverse lunge/1 leg DL (right leg)
CF:
1. Warm-Up
3 rounds
400 m run/row
10 single arm ring row (each side)
8 DB hang snatch
6 DB strict Press
2. Skill Work
10 Minutes on Clock
Rope Climb Practice
(Advanced)
10 MIN EMOM
2 Legless Rope Climbs
3. Conditioning
3 ROUNDS FOR TIME
1000M Row
10 Pull-Ups RX+ Bar Muscle Ups
15 Burpee Box Overs 24/20″
4. Additional Work
5 Rounds
15/12 Cal Bike
3 Rope Climbs
(Make Sure Class Isn’t Using Ropes)
5. Mid-line Stability
3 Rounds (Not For Time)
7 Inch Worms
35 Weighted Sit Ups

10.31.18

CFE:

4 rft:
500m run
400m Row
18 pistols
12 supine ring rows
CF:
1. Warm-Up
Partner Warm-up!
2 rounds
partner 1 200 m row – partner 2 hold a plank then switch
10 partner wall ball toss (standing a few feet apart)
10 back to back partner Russian twist (5 each direction)
Partner 1 10 RKBS – Partner 2 hold wall -sit (switch)
2. Conditioning
HALLOWEEN
31 MIN AMRAP
Teams of 2
Headless Horseman 400M Run
(with Med Ball)
Goblin Squats #53/35
Spooky Deadlift HighPull #53/35
Chuckin Pumpkins #20/14
Boogieman Burpees
Odd rounds = 10 Reps Each Movement
3. Additional Work
1 Mile Sled Drag

CrossFit Solafide

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