11.27-11.29.14

photo-32Thursday 11/27: 5PM WOD ONLY!!!

Partner WOD:

Alt 400m Run/500m Row for 1M

100 Front Squat (95/65)
Dead Hang from Rig

100 MBC (20/14)
Plank hold

100 KBS (2 pd/1.5 pd)
Wall Sit Hold

100 Abmat SU
Overhead Narrow Grip Hold (95/65)

100 Box Jump (24/20)
Wall Handstand Hold

Alt 400m Run/500m Row for 1M

 

Fridays 11/28: 530am WOD/ 9am WOD/ 5pm WOD Only!! All are CoEd.

For Time: On a Continuous Clock

3 Rounds
30 Dbl Unders
10 OHS (105/75)
Then Immediately after those 3 Rounds Perform:
3 Rounds
10 HSPU
15 T2B
Then Immediately after those 3 Rounds Complete:
3 Rounds
600m Run
20 Hang Cleans (105/75)

Saturday 11/29:  
DL
Work to Heavy 3RM
Then: For Time
“10-1”
Pushups
Air Squats
Box Step Ups (30/24)
Ring Dips
KBS (53/35)
Then with No Rest Finish with: 
800m Run
50 Barbell Good Mornings (55/35)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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