Category: Workout Of the Day

CFE:

800m run, 15 pull-ups, 90 sec rest
800m run, 15 pull-ups, 1min rest
800m run, 15 pull-ups, 45 sec rest
800m run, 15 pull-ups, 30 sec rest
800m run, 15 pull-ups
Then: tabata’s core

CF:

A. Warm Up
B. Back Squat
3×7 @70%
C. 3 Rounds:
100 Double Unders
20 Handstand Push-Ups
10 Squat Clean Thrusters Rx – 115/80 Rx+ – 155/105
-Additional Work-
D. Max Set of Pull Ups x 3
Rest as needed
E. EMOM for 8 Minutes
8 Burpee Box Jumps
5 Sandbag Squats (Any style hold) 150/100lbs

CFE:

10 rft:
5 burpee broad jumps, 150m run, 30 sec rest
Then: 3 rft:
15 DB thrusters
15 HR push-ups
15 sit-ups

CF:

A. Warm-up
B. Zero Bounce Deadlift
4×4 @75-85% of 1RM
C. 3 Rounds:
10 Dumbbell Squat Snatch R-Arm Rx – 50/35 Rx+ – 70/50
10 Dumbbell Squat Snatch L-Arm
20 Box Jump Overs 24/20
-Additional Work-
D. For Time:
50 Push Ups
35 Ring Dips
20 Muscle Ups
E. 10 Rounds:
Ski 500/400m
Rest :30

CFE:

“Marathon”
2 rft
400m run
26 HR push-ups
400m run
26 KBS (53/35)
400m run
26 sit-ups
400m run
26 sdhp (53/35)
400m run
26 air squats
400m run
26 box jumps (24/20)

CF:

A. Warm-up
B. Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%
C. 5 Rounds:
Bike or Row 15/9 Calories
15 Deadlifts
R1 – Rx – 135/95 Rx+ – 225/155lbs
R2 – Rx – 155/105 Rx+ – 255/175lbs
R3 – Rx – 185/135 Rx+ – 275/185lbs
R4 – Rx – 225/ 155 Rx+ – 295/195lbs
R5 – Rx – 255/175 Rx+ – 315/205lbs
Rest 2:00
*One bar, change weights during rest.
-Additional Work-
D. Perfect Kipping Ring Dips
10×7
Rest enough to complete the sets unbroken
E. Double Dumbbell Split Squat (Single Leg Squat)
3×10 Each leg

CFE:

400m run
6 rope climbs
400m run
5 rope climbs
400m run,
4 rope climbs
400m run,
3 rope climbs
400m run,
2 rope climbs
400m run
1 rope climb

CF:

A. Warm-up
B. Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%
C. For Time:
50 Toes to Bar
30 KB Lunges 53/35 (Front Rack)
25 Bar Muscle Ups
100/80 Calorie Row
-Additional Work-
D.2 Rounds:
Death by Strict Handstand Push-Ups
Min 1 – 1 Strict Handstand Push-Ups
Min 2 – 2 Strict Handstand Push-Ups
etc. Until failure
Rest 3:00
Repeat
E. EMOM for 12 Minutes
15 GHD Sit Ups w/ Plate
40′ Handstand Walk
Alternate Movements

CFE:

4 rft:
1200m run
15 ab rowers
5 wallwalks
3 rope climbs

CF:

A. Warm-up
B. Teams of 3
For Time (30 Minute Cap)
400M Wall Ball Run 20/14
100 Deadlifts 155/105
400M Wall Ball Run 20/14
80 Hang Power Cleans 155/105
400M Wall Ball Run 20/14
60 Front Squats 155/105
400M Wall Ball Run 20/14
40 Push Jerks 155/105
400M Wall Ball Run 20/14
20 Clusters 155/105

CFE:

5 X 800m run, 3 wallwalks, 90 sec rest
Then: 5m AMRAP
10 pull-ups
20 MB sit-ups

CF:

A. Warm-up
B. Split Jerk
1-1-1-1-1-1-1
Build weight over sets
C. AMRAP 12
Run 200m
8 Lateral Bar Burpees
8 Chest to Bar
*Rx+ – In a vest
-Additional Work-
D. Front Squat
6×2 @85%
E. Toes to Bar
Find a Max Set
Rest 2-3 Minutes
Then
AMRAP 6 Minutes
Complete 1/4 of your Max Set Unbroken as many times as possible
F. EMOM for 16 Minutes
5 Body Weight Bench Press
2 Legless Rope Climbs
Alternate Movements

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