CFE: Class Time 10am

Dynamic WU


3 RFT: 1Mile Tempo/20 Dbl Unders


CF Program: There is NO 630pm Class today. All other Classes will meet as Scheduled. Coach Rob is having an 11am Strength Foundations Class.


Gymnastics WU- 2 Rounds

10 Pistols- 5 Skin the Cat- 5 L Sit Pullups- 5 Ring Dips- 5 Bridge Ups- 3 Cartwheels

MOD: Muscle Up/Handstand Walk-20M

Work Progressions and Modifications for One of these Movements. Work with a Partner as Needed. If you are proficient at both Movements your MOD will be: 5 Rounds: 20M Handstand Walk/5 HSPU/3 MU

WOD: Partner WOD

4M Row as many Cals as Possible. Only 1 person working on rower at a time. While Person 1 is Rowing the other person is doing consequtive non stop Burpees. Burpees however do not count towards score.

Rest 60 seconds

3M Dbl Unders. Both Partners are working at the same time. Score total repetitions on Dbl Unders as one number between both parnters.

Rest 60 seconds

4M Deadlift to Hang Clean (135/95) Partners share 1 BB. Each person will complete as many consequtive Reps as possible without setting down the BB. For Example: Person 1 does 12 consequtive DL and then goes straight into 8 Hang Cleans. Total score for that set would be 20. Then they drop the BB and Person 2 goes. You are not allowed to set the BB once you pick it up or you are done. You may NOT set the BB down between DL to HC transition.

You and your partner will score all Three WOD’s together for a total number.

LV1: WU: 2 Rounds: 25 Situps/25 Jumping Jacks/10 Parallette Dips. MOD: Work on Elevated Pushups and Ring Rows. WOD: 1/Row. 2/Low Impact JR divided by 4. 3/(35/15)

LV2: WU: 2 Rounds: 25 Air Squats/25 Hanging Leg Raises/10 Pushups. MOD: Work on Box HSPU and Ring Pushups. WOD: 1/Row. 2/Regular JR divided by 4. 3/(55/35)

LV3: Assisted Pistols/Kip Pullup/Assisted Ring Dips/Assisted Low Ring Skin the Cat/Partner Bridge Ups. MOD: Work MU Progression and Assisted or Jump MU or Partner/Wall Handstand Kick ups. WOD: (95/65)

LV4: Rx’d

CrossFit Solafide

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