Month: June 2014

6.24.14

photo-47CFE:

MOB

DYNWU

WOD:

10 RFT:

300m Run

30s Rest.

 

CF:

MOB

DYNWU

 

A.

Back Squat

4 by 5. 60/65/70/75%

Front Squat

4 by 5. 60/65/70/70%

 

B. For Time:

50 Dbl Under Buy In

5 Muscle Ups or 10 CTB Pullups + 5 Ring Dips

25 DL (185/135)

800m Run

25 DL (185/135)

5 KB/DB Snatch on Each Arm (53/35)

50 Dbl Under Cash Out

6.23.14

photo-31CFE:

MOB

DYNWU

WOD:

400m Run

40 DU

40 Walking Lunges

40 Abmat SU

 

 

 

CF:

MOB

Burgener WU

 

A. Snatch

8 by 2. Work up to 90%

 

B. “E5 Cindy”

20M AMRAP

5 Pull-ups

10 Pushups

15 Air Squats

*Every 5M you must stop wherever you are and Sprint 100m. When you come back in from your Sprint you will pick up that Round wherever you left off. Only Score Completed Rounds.

6.21.14

photo-8CFE:

MOB

DYNWU

WOD:

5M TT

 

CF:

MOB

Back/Hamstrings/Shoulders

DYNWU

 

A. Strict Press from Rack

3-3-3-3-3

 

B. 7 RFT:

7 Burpees

7 DL (205/155)

7 KBS (53/35)

*Rest 3M 

 

C. 12M EMOM

50m Sprint.

Rest in Remaining Time. 

 

6.20.14

photo-14CF:

MOB

DYNWU

 

A. 15M EMOM

Odd: 1 Hang Clean + 3 Pushups 

Even: 1 Squat Clean + 1 Jerk

Increase Load Every Set. Work to 80%. 

 

 

 

B. Partner WOD: 25M CAP

400m Run (Together)

150 Wallballs (20/14) (Split)

800m Row (Split)

75 Box Jumps (24/20) (Split)

800m Row (Split)

150 Abmat SU (Split)

400m Run (Together)

*On Movements that are Split only One Athlete working at a Time. If you are unable to Complete the WOD in Allotted time Score Total Reps Completed minus the Row and Runs. 

6.19.14

photo-17CFE:

MOB

DYNWU

Partner WOD:

800m Run/20 Pushups

800m Run/40 MBSU

800m Run/60 WB

800m Run/80 BJ

800m Run/100 Ball Slams

 

 

CF:

MOB

DYNWU

 

A. 

Back Squat

1 by 5 @ 65%

3 by 5 @ 75%

 

Front Squat

4 by 5 @ 65%

 

B. “Fran” 

21-15-9

Thrusters (95/65)

Pull-ups

 

C. 1000m Row for Time

 

6.18.14

photo-9CFE:

MOB

DYNWU

WOD:

2 RFT

1600m. 2M Rest.

800m Run. 1M Rest.

 

 

 

 

CF:

MOB

DYNWU

 

A. 1 Mile Run for Time

 

B. DL

5 by 3 to 80%

*Complete 5-10 Deficit HSPU between Each Set 

 

C. 3 Attempts at Max Consecutive Reps. Score Best Attempt.

Dbl Unders

*Complete 3-8 Chin Ups between Attempts

 

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