Month: October 2012

10.25.12

CFE Class Time today: 530am

Dynamic Warmup

MOB Warmup

Pose Running Drills

WOD:

30 Abmat Situps

1600m Tempo Run

20 Abmat Situps

1600m Tempo Run

10 Abmat Situps

800m Tempo Run

CrossFit Program:

Warmup:

800m Run

15 Hollow Rocks

15 T2B

MOB Warmup

Movement Pattern Review

WOD: 4 RFT

5 Lateral Bar Jumps

4 Bear Complex (105/75)

3 Box Jumps (24/20)

2 Rope Climb

1 -50m Bear Crawl

LV1: Air Squat/(15/PVC)/Step Ups/Ring Rows/150m Row

LV2: Bar Step Overs/(55/35)/Step ups/Lying Rope Pull

LV3: (95-85/65-45) 1/2 Rope Climb

LV4:Rx’d

10.24.12

CFE Endurance Class today @ 10am

Dynamic Warmup

MOB Warmup

Pose Running Drills

WOD: AMRAP 30M

30 Pushups

800m Run

CROSSFIT Programming for WED:

Dynamic Warmup

MOB Warmup

MOD: Movement Pattern Review-Warmup Light Load

Power Snatch

5 by 2

WOD: “Karen”

150 Wallballs (20/14)

 

Optional Midline Work:

2 Rd: 25 Floorwipers/25 Back Ext/250m Row

10.23.12

MOB Warmup

Dynamic Warmup


MOD:

Deadlift

8 by 3R @ 75%

Bent Over BB Row

5 by 8R @ (135/95)

 

WOD: 10m AMRAP

30 Dbl Unders

10s Handstand Hold
CFE Class Times: 530am and 5pm

Dynamic Warmup

MOB Warmup

Pose Running Drills

WOD: For Time

1600m Run

20 Burpees

800m Run

10 Burpees

400m Run

5 Burpees

10.22.12

MOB Warmup

Dynamic Warmup

Movement Pattern Review for Clean

WOD:

30 Hang Cleans (45/35)

800m Run (20/16)

30 Power Cleans (95/65)

800m Run (20/16)

30 Squat Cleans (135/95)

800m Run (20/16)

LV1: Row/(35/15)

LV2: Row/(55/35)

Lv3: (115-85/95-75)

LV4: Rx’d

$$ Optional Cash Out $$

2000m Row

50 Abmat Situps

10.20.12

Hope to see you all at our 3rd Annual Fall Festival today!! Event kicks off at 3pm with Kids Activities, Hayride, Pumpkin Patch, Face Painting, Games, etc and BonFire and Music starting at Dark. Don’t forget to bring a pumpkin for the pumpkin patch! This event is for everyone…not just peeps with rugrats. Come out and enjoy the beautiful weather and bring a tent/lantern/camp chair! The only thing we will have to cook on will the be the Bon Fire and a few Fire Rings…so plan to cook your meat on a stick! Looking forward to a great time!

Dynamic Warmup

400m Run for Time

Choose 2 Items from the PR board today. You will have 45 mins to complete whichever two you choose. Time can be spent mobilizing between WOD’s and Rest as well.

10.19.12

MOB:

Chest

Shoulders

PVC Warmup

 

MOD:

Turkish Getup

KB Snatch

Choose One Skill

Increase Load

WOD: 4 RFT

200m Run

4 Split Jerk (165/105)

8 Box Jumps (32/24)

12 External T2B

LV1: Row/Press(35/15)/Step Up (12)/ Situps

LV2: Row/Push Press(45/25)/Step Up (20)/Lying Reverse T2B w/PVC

LV3: (135-95/95-65) (24/20) Hanging Strict Leg Raise

LV4: Rx’d

LV5: (185/135)

 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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