Month: September 2011

Friday Sept 30th, 2011


Dont forget we have Yoga today at 12pm and CFSF Girl’s Night Out in Nashville Tonight! Cant wait to get to know all you a little better….and get some BISON in my BELLY!

WarmUp: Dynamic Lower Body, Chest Openers, Hip Openers

1 MILE Row or Run for Time: Athlete’s Choice. Its ALL OUT!

MOD: Hang Clean Progression w/PVC

Tired of Cleaning Yet? Lol. We will be reviewing this weeks movements and quizzing you to be sure you have been paying attention!



WOD: Working thru the Negatives


Bench Press

60%-70%-80%-90% BW

Back Squat

BW-1.25%-1.50%-Twice BW

While you are between sets you will do 10 of the following movements in this order:

Situps, Pushups, Dbl Unders, Burpees

Thursday Kid/Teen WOD

WARM UP:  100m sprint relays:
Carioca> Tuck jump x 1 to sprint> JR 100m>sit up to sprint

SKILL: Bridges
WOD   10-9-8-7-6-5-4-3-2-1
Wall balls
Push ups on medball
Game/ stretch

Thursday Sept 29th, 2011

WarmUp: Row Rotation

1 min Rds-3 Rds Each Station

Row, Suicide Sprints, Ring Dips, Shoulder Release w/Band

MOD: Clean and Jerk

Progression and Execution

PVC, Increase in Wgt and Reps as Specified


12 Clean and Jerk (135/95)

12 Pullups

400m Sprint

9 Clean and Jerk (135/95)

9 Pullups

300m Sprint

6 Clean and Jerk (135/95)

6 Pullups

200m Sprint

3 Clean and Jerk (135/95)

3 Pullups

100m Sprint

Wednesday Sept 28th, 2011

Dynamic Warmup w/Medicine Balls

Wall/Floor Slides

Thoracic Spine/Ankle/Wrist Mobility Drills

MOD: DeadLift (Lookin for some New PR’s Today!)

5-5-3-3-1-1-1-1 to Max Effort


WOD: 21-15-9 with 4-400m Run Front/In Between Sets/On End

DL (185/135)

Box Jumps (24/20)

Donkey Kicks

Tuesday Kids/Teen WOD


400m run>partner ball ups x 20>Partner crawls x 10> DU x 20> bench squat x 10
SKILL:  Hang Clean
1 Rope or wall climb
7/5  lateral bar jump burpees
9/7 hang cleans
200/800m run or row

Tuesday Sept 27th, 2011

Shoulder Mobility.

WarmUp: AMRAP 7

30 Sec Wall Squat Hold (If you fall out you have 5 automatic Burpees)

100m Sprint

MOD: Power Clean Progression on PVC

Stance, Grip, Sweep, High Pull, Turn Over, ROM



WOD: “14”

KB SDHP (50/35)

Shoulder Press (75/45)

Wall Facing Wall Climb

Power Clean (75/45)

1 Rep of Each Movement, then… 1,2…1,2,3….1,2,3,4…1 thru 14. End with 14 Reps of Each Movement.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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