Month: February 2013


575439_2859248855769_134046577_nDynamic Wu


MOD: Turkish Getup

8 by 1 on Each Arm Increasing Load

Utilize DB/KB/BB/Etc


10 Donkey Kicks

20 Burpee Box Jumps (24/20)

30 Thrusters (85/55)

800m Run w/Sandbag (45/25)

LV1: Situps/Knee Pushup Stepups(16/12)/(35/15)/Row

LV2: ROM DK/Pushup Stepups(20/16)/(55/35)/Row

LV3: (75/45) Run with Med Ball or Wgtd Vest

LV4: Rx’d





Dynamic/MOB WU

4 by 1200m. 60s Rest.



MOB WU- Spend a Solid 15m Here

Dynamic WU

Taking a break from Open WOD’s today!

MOD: Bulgarian Split Squat

8 by 3 on Each Leg

Increase Load with Each Set. Pull from Rack.

WOD: Tabata’s: 8 Rd. 20s On/10s Off

Flutter Kicks

PVC Good Mornings

KB Clean and Press (53/35)

Abmat Situps





Dynamic/MOB WU

3 by 600m 30s Rest

2 by 1200m 60s Rest

1 by 1600m



Dynamic WU/MOB WU

“2012 Regionals 4”

50 Back Squat (135/95)

40 Pullups

30 Shoulder to Overhead (135/95)

50 Front Squats (85/65)

40 Pullups

30 Shoulder to Overhead (85/65)

50 OHS (65/45)

40 Pullups

30 Shoulder to Overhead (65/45)

*** Perform this WOD Open Style with Judge. There is a 20M Cap/Athlete.


First Bracket Movements (95/65)

Second Bracket Movements (65/45)

Third Bracket Movements (45/35)

*** Movement Standards: Full depth squats. Hip crease below knees. Pullups the chin must visibly go over bar. Shoulder to Overhead must reach a locked out position. Shoulder Press, Push Press, Push Jerk, or Split Jerk are all acceptable. However a completed rep must have Ankle/Knee/Hip/Shoulder/Wrist all in alignment before lowering the BB.







400m Run

21 Burpees

400m Run

15 Burpees

400m Run

9 Burpees

400m Run


CF: Open WOD 12.3

Complete AMRAP in 18M

15 Box Jump (24/20)

12 Push Press (115/75)

9 T2B


Step Ups


Best Effort T2B

*** Both feet must leave the ground at same time and athlete must stand up to fully extend hips and knees locked out on top of box before jumping off box. Push Press must be fully locked out overhead. Hips over knees, Shoulders and Wrists over Hips. Toes must make contact with the bar at the same time. For todays WOD we will not use judges due to sake of time. Coaches are however looking for strict adherance to movement standards.

*** Rest 3 Mins after WOD then Proceed to Sumo DL 8 by 3





Dynamic/MOB WU

6 by 200m. 30s Rest

3 by 400m 60s Rest


CF: This weeks focus will be on Open WOD’s. Standards. Judging. Preperation for the Open.

Dynamic/MOB WU

WOD 12.2: Snatch Ladder

Proceed thru Sequence completing as many reps as possible in 10M


30R @ 75#

30R @ 135#

30R @ 165#

210# Snatch AMRAP in Remaining Time.


30R @ 45#

30R @ 75#

30R @ 100#

120# Snatch AMRAP in Remaining Time.

Masters Divison and Beginners:

30R (45/35)

30R (75/55)

30R (100/75)

AMRAP (120/90)

*** After Snatch Ladder is Complete you have 3 Options ***

Run 5K for Time

Row 5K for Time

Do 150 Burpees for Time

Congrats to Jose and Viviana!!








We are so excited to announce that Jose has FINALLY proposed to the beautiful Viviana!!  😉 Way to go buddy! On a serious note though it was so fun to help plan and be a part of this significant event. To watch Jose as he pulled every little detail together and hear him share with athletes around the box about his plans. The excitement and sincerity in his voice and actions were enough to make anyone squeal with joy on the inside…and some of us even expressed that on the outside …. (Keisha!!) Trying to keep this a secret for two months was no joke!! But he pulled it off! Congrats again and we love you guys!! Now for a few words from the Cassanova himself….

Viviana & I as you all know come from the beautiful Island of Puerto Rico “La Isla del encanto”(cuz of her heavy accent and our caramel skin). Where playing sports is the only form of fitness on the island. I come from a baseball and soccer background & Viviana has been playing volleyball since she was a toddler and played all the way through College. We first met in High School & hung out a couple times in College but did not start dating until just over a year ago. We then moved to Clarksville together and  found CF Solafide last July.  It didnt take long for us to decide we wanted to take our fitness to another level. Our eating habits got completely turned around … Goodbye Caribbean Diet… Hello Paleo! Even though on a daily basis we get the stank eye from our Co-Workers or Friends when we whip out sweet potato, chicken wrapped in bacon and a large protein shake. But whatevs… A lot of people at the box can relate and with their continued encouragement and support we have commited to making this a lifestyle.

After our proposal video went viral on the FB Solafide page, and doing guest appearances on The Ellen show…VIVI & I look forward to spending the rest of our lives together. We plan to keep our support system strong & grow physically, mentally & spiritually together. Currently I still serve my country and Viviana is finishing up her Masters in Public Health at Austin Peay. We look forward to what The Lord has in store for us and glad to have all our family at CFSF along our side.


CrossFit Solafide

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