Month: January 2014

1.24.14

boyCF:

MOB

 

A.

Agility Drills: 2 Rounds Each

Run Shuffle Run/Staggered Shuttle

Ladder Drills: 2 Rounds Each

1 Step/5 Hops & Run/Centipede

 

B. Bean Bag Shuttle Run: 1 Attempt for Time

10 Bags. 20 Ft Distance to Target.

 

C. 2M CAP

50 Box Jumps for Time

or Score Total Reps Completed in 2M

Complete with a Partner/Judge who will Count Reps for you as you Jump

You may Step Up if Needed. Both Feet Must Be on Top of the Box at the same time to count as 1 Rep. Hips DO NOT have to Open at the Top.

 

D. Sots Press w/ Snatch Grip

8 by 1

 

E. 10M CAP

50-40-30-20-10

KB Swing (53/35)

Abmat Situp

 

1.23.14

runnerCFE:

MOB

DYNWU

WOD:

4 by 1200m. 90 s Rest.

 

CF:

MOB

A. GWOD: Flexibility

1M Hip Capsule Distraction MWOD Each Leg

1M Hamstring Floss MWOD Each Leg

Hold Pike Stretch for 2M

Hold Pancake Split for 3M

 

B. 7 Rounds: Increasing Load with Each Set

1 Hang Power Clean + 1 Hang Squat Clean + 3 Front Squats

 

C. 10 RFT:

100m Row

5 Burpees

*Optional 5 GHD Situps after Burpees

 

1.22.14

shanHCFE:

MOB

DYNWU

4 RFT:

300m Row

10 Man Makers

600m Run

10 Alt Pistols

 

 

 

CF:

MOB

A. Agility Drills

X- Drill/ 123 Back/ Pro Agility Shuttle

 

B.”Bring Sally Up” Back Squat (65/35)

 

C. Back Squat

6 by 4. Increase Load

 

D. 7M AMRAP

10 Thrusters (95/65)

30 Dbl Unders

5 Ring Pushups (Elbows must stay in tight to the Body, Delts thru the Rings otherwise you do Tri Pushups on Floor)

 

 

1.21.14

briCFE:

MOB

DYNWU

2 by 600m. 60s Rest

3 by 400m. 45s Rest

2 by 300m. 40s Rest.

 

 

CF:

MOB

A. GWOD

5 Rounds: You have 90s to Complete Each Round.

5 Kip T2B – Games Standard

5 CTB Pullup- Games Standard

30s Rest between Rounds. If you do NOT finish a Round you just do not finish it. Everyone Rest 30s after 90s of Work.

 

B. Push Jerk and Split Jerk

Progression/Stance/Technique Work

Work with a Load No Higher than 50-60%

 

C. “Fight Gone Bad”

3 Rounds: 5 Stations. 1M Rest between Each Round. No Rest between Movements. Score Total Reps.

Wallball (20/14)

SDHP (75/55)

Box Jump (24/20)

Push Press (75/55)

Row (Cals)

 

 

 

1.20.14

bildeHERO WOD:

Today we Honor and Pay Tribute to a Local Hero; David “Bubba” Johnson

David “Bubba” Johnson died while on Duty Jan 12, 2014. Johnson served the Clarksville Law Enforcement for 27 years; He worked 4 years with the Montgomery County EMS, 11 years as an officer at the Clarksville Police Dept, and 16 years at the Sheriff’s Office. David is the son of Edward Ray Johnson and Marion Seay Johnson and is also survived by his wife Jennifer Dallas Johnson;  one daughter, Shelby Lane Johnson, of Clarksville; one brother, Ray Johnson (Debbie), of Clarksville; two sisters-in-law, Lynda Meece (John) and Dawna Norfleet (Larry); one brother-in-law, Tom Dallas (Donna); five nieces, Kelsey Johnson, Melissa Gruver, Ashley Meece, Johnna Meece Chichy (John), and Brittney Seay; two nephews, Keith Gruver and Joey Dallas; and two great nephews, Jackson Meece and Bryson Chichy.

We will be accepting donations in his honor today for the Clarksville Girls Softball Association and checks can also be mailed to : P.O. Box 3391, Clarksville, TN 37043.

“Bubba”

52M CAP:

5 RFT:

4 DL (185/135)

11 Pushups

16 Squats

400m Run

*After ALL 5 Rounds are Completed Athlete Executes:

1 Rope Climb

12 Pullups

14 Squat Cleans (185/135)

 

1.18.13

gamesCFE and CFCore are at 830am

CF and CFProgressions are at 930am

Athletes Considering Registering for The 2014 Open should WOD at the 1030am Class today!

 

CFE:

MOB

DYNWU

WOD: 4 RFT

25m Sled

50m Sprint

25m Sled

50m Waiter Walk

800m Run

 

CF: “13.1”

MOB

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Notes

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher

Burpee



The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. 

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.



Snatch



Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:
– A target set 6” above your max reach
- One barbell
– Collars
– Plates to load to the appropriate weights for your gender and age group

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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