Month: September 2014

9.24.14

photo-32CFE:

MOB

DYNWU

WOD

4 by 1600m

3M Rest

 

 

 

 

 

CF:

MOB

DYWNU

A. Pause Front Squat

2-2-2-2-2

2s Pause in Bottom. Bounce out of Hole.

 

B. 3 RFT:

200m Run

As Many Reps as Possible without Releasing Bar: Hang Snatch (135/85)

*Score Total Reps on Snatch for Each Round

 

C. 30-20-10

GHD

Alt Pistols

Dbl Unders

9.23.14

photo-17CFE:

MOB

DYNWU

4 RFT

400m Run

8 Tire Flips

10 K2E

50m Bear Crawl

 

 

 

CF:

MOB 

DYNWU

 

A. Sumo DL

5-5-3-3-3

 

B. 21-15-9

Wallballs (20/14)

OHS (95/65)

 

C. For Time:

400m Sprint. Rest 1M.

300m Sprint. Rest 1M.

200m Sprint. Rest 30s.

100m Sprint.

*Score Total Time including the Rest Time. Each Person tracks Run and Rest.

9.22.14

photo-15CFE:

MOB

DYNWU

WOD:

4 by 600m. 1M Rest

3 by 800m. 90s Rest

 

 

 

 

 

CF:

MOB

DYNWU

 

A. GWOD:

6M Ring Dip Progression and Skill Work

 

B. “10-1”

DL (155/105)

Power Clean (155/105)

 

C. 1 Mile Run for Time.

 

9.20.14

photo-11CFE:

Off Site Trail Run Today

Contact CFE Coaches for Details

 

CFCore @ 830AM

Free Class @ 9AM

Weightlifting @ 3PM

CF @ 930 & 1030AM

 

 

 

CF:

MOB

DYNWU

 

WOD: Score Time for Each Round

3 Rounds. 2M Rest between Each Round.

100m Plate Carry Run (45/25)

10 Thrusters (135/95)

10 Burpees

10 Thrusters (135/95)

10 Burpees

100m Plate Carry Run (45/25)

 

$$ Cash Out $$

Split Workload as Needed to Complete Quickly and Proficiently 

50 Pushups

50 Weighted Pull-ups

50 Hanging Strict Leg Raises

 

9.19.14

photo-9CF:

MOB

WU Push Jerk Movement Pattern 

 

A. Push Jerk

2-2-2-2-2

Work for Heavy 2R

 

B. 3M CAP 

150 AbMat SU/or 50 GHD/ or As Many Reps as Possible in CAP

 

C. 16 Rounds

100m Sprint

3 Burpee Box Jumps

9.18.14

photo-7CFE:

MOB

DYNWU

5 by 1200m

2M Rest

 

 

 

 

CF:

MOB

DYNWU

A. GWOD: 3 Rounds

30s Hollow Body Hold

5 Candlesticks

5 Hero to Jump Squat

 

B. 12M AMRAP: 

6 Bear Complex (115/75)

12 Tire Flips (Heavy as Possible)

6 T2B

 

C. Tabatas

Plank Hold

CTF Clapping Pushups

Glute Hip Bridge Ups

 

CrossFit Solafide

1021 Smokestack Drive.

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931.627.0223



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