Month: July 2012

Wednesday 8.1.12

MOB Warmup:



Bench Press


Starting at 60% of 1Rm and Working 10,9,8…to 1RM

CF MOM: Shoulder Press: 8 by 10 w/DB: WOD: 200m Row/20 Seated Knee to Chest/20 Rows(15)/20 High Lunge/200m Row-Repeat Backwards/Finish w 200m Row

LV1: Row/Situps/DB’s/PVC/High Lunge



LV4: Rx’d


200m Sprint

20 Floor Wipers (65/35)

20 Bent Over Rows (65/35)

20 Good Mornings (65/35)

20 Walking Lunges

200m Farmers Carry (53/35)

20 Walking Lunges

20 Good Mornings (65/35)

20 Bent Over Rows (65/35)

20 Floor Wipers (65/35)

200m Sprint

Tuesday 7.31.12

Have you registered for the 31 Heroes WOD yet??

Its happening this Saturday August 4th @ 930am


400m Run

20 Pushups

20 Situps

20 Pullups

20 Air Squats

Partner MOB: Bench Drills/Box Drills-Chest Press-WOD Specific

MOD: Sumo DL



WOD: 21-15-9


Bar Facing Burpees

LV1: DL(65/35) Knee Pushups to Vertical Jumps

LV2: DL(85/55) Knee Pushups to Vertical Jumps

LV3: DL(115/75)

LV4: Rx’d

Monday 7.30.12

Dynamic Warmup

Sprint 5 by 100m

30 sec Rest between Each

Score Fastest 100m

MOB: Hip Flexor/Ankle


Back Squat



9 Power Cleans (105/75)

18 Back Squat (105/75)

400m Run

LV1: (35/15) Row

LV2: (65/35) Option to Row

LV3: (85/55)

LV4: Rx’d

Sunday 7.29.12

Todays Spiritual WOD: Overcoming the Rings

Were you ever not good at something? You tried and tried … but it just didn’t come easy for you. You watched others do it with ease, you took the time to learn the skills neccessary to complete the task…but yet…you still could not master it. The harder we try sometimes the more frustrated we get. It can start to feel as though we are failing…we are failing ourselves and we are failing those around us. No one likes to be a failure.

But the longer we live the more we will have to deal with failure. At work, at the gym, with hobbies, in our relationships, in our spiritual walk…YOU WILL FAIL. When you fail…DONT GIVE UP!! The key to overcoming failure is recognizing that it can be beneficial. You will learn the limits of your abilities only when you push yourself toward failure. Failure can turn into Victory!! Did you know that Thomas Edison tried over five thousand different types of light-bulb filaments before he found one that would work. His willingness to endure many failures gave us the modern electric light.

Learn to overcome the fear of failure. Fear is more damaging than failure. Focus on your goals and move forward with determination.

2 Timothy 1:7  “For God did not give us a Spirit of fear; but of Power, of Love, and of Sound Mind and Self Discipline.”

Saturday 7.28.12

Dynamic Warmup-then…

50m Inch Worm

50m Samson Stretch

50m Bear Crawl

MOB: OVRHD/Foam Roll/Lat/Ankle


Grace (135/95)

30 Clean and Jerk

Rest 6 Mins

Isabel (135/95)

30 Snatch

Cool down with a 1 Mile Run and 500m Row

LV1: (35/15)

LV2: (65/35)

LV3: (95/65)

LV4: Rx’d

Friday 7.27.12


Dynamic Warmup

Mobility: Get whats tight!!!


For Time: No Rest

1 Mile Run

5 Rounds:

10 Wallballs (20/14)

15 OHS (105/75)

10 Pushups

1 Mile Run

LV1: Row 1600m/Low Balls (12/8)/PVC or 15# OHS/Full ROM Pushups on Knees

LV2: Run or Row/Wallballs (16/10)/OHS (65/55)/Full ROM Drop Pushups

LV3: Rx’d


CrossFit Solafide

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