Month: October 2014

10.27.14

photo-16CFE:

MOB

DYNWU

6 RFT:

300m Run

15 WB

15 Box Step Ups

 

 

 

 

CF:

MOB

DYNWU

A. Junkyard Dog

 

B. Clean

Hang Clean 3-3-3

Power Clean 2-2-2

Squat Clean 1-1-1-1-1

 

C. 5-4-3-2-1M

*Score Total Distance

Run

Med Ball Clean

CTF Pushup

CTB Pull-up or Bar Muscle Up

*Athlete will Run for 5Mins as far as possible then complete 5/5/5. Then Run for 4M as far as Possible then complete 4/4/4….until finishing with 1Min Run for max distance and 1/1/1. 

 

10.25.14

photo***FREE WORKOUT AT 9AM with Childcare! Invite a Friend!!

CFE:

MOB

DYNWU

2400m-800m  Run

21-15-9

DB Thrusters

KBS

T2B

 

 

 

CF:

MOB

DYNWU

WOD:

100 Abmat SU

50 Box Jumps

50 Burpee over the BB

500m Row

40 KB SDHP (53/35)

40 KB Hand to Hand Pass (53/35)

400m Row

30 Hang Clean (95/65)

30 Push Press (95/65)

300m Row

20 Donkey Kicks

20 CTF Pushups

200m Row

10 Back Rack Lunges Each Leg (95/65)

10 Front Rack Lunges Each Leg (95/65)

100m Row

 

10.24.14

imageCome by our table Saturday night from 3-7pm for the Fright on Franklin Treat or Treating downtown Clarksville! 

 

CF:

MOB

DYNWU

 

A. 21-18-15-12-9-6-3

KBS (53/35)

Air Squats

 

 

B. 8 by 200m

1M Rest after each Sprint

 

C. Split Press from Rack

3-3-3-3-3

 

 

10.23.14

photo-2CFE:

MOB

DYNWU

WOD: 

3 RFT

400m Run

10 MBSU

Then: 2 RFT

300m Row

20 Air Squats or Pistols

Then: 3 RFT

12 Inverted PU

24 BJ

 

CF:

MOB

DYNWU

 

A. GWOD: 2 Rds

10 Sit-up to Pike

50 DU or 30 Attempts

1M Super Couch

 

B. Snatch Work

OHS 3-3-3

Hang Snatch 2-2-2-2

Power Snatch 1-1-1-1

Full Snatch 1-1-1

 

C. 6M CAP or As many Reps as Possible

30 T2B 

60 Wallballs (20/14)

30 Burpees

 

10.22.14

photoCFE:

MOB

DYNWU

“Karen in the Middle”

150 DU

150 WB

150 DU

*100m Sprint Every time you Break

 

 

 

CF:

MOB

DYNWU

*All Classes will meet today as Scheduled except the 9 & 10am All Womens Class

During the 9 & 10am Classes all of those Athletes will participate in a different WOD and have a Post WOD Potluck Social. So bring a dish to share and bring a friend! It will be a fun time!!!

All other Classes WOD:

A. Max Height Hero to Jump Squat  

Utilizing Plates and Boxes 

 

B. Front Squat 

6-6-6-6-6 work to 80%

 

C. 3 RFT:

400m Run

15 GHD Situps

10 Hang Clean (165/115)

 

10.21.14

photo-3CFE:

MOB

DYNWU

“Helen” 4 RFT

400m Run

21 KBS

12 Pull-ups 

 

CF:

MOB

DYNWU

 

A. GWOD

50 Superman Rocks

50 Hollow Body Rocks

15 One Arm Pushups Each Arm or Progression

 

B. For Time:

3 Rounds

30 DU

10 Power Snatch (95/65)

Rest 3M

21-15-9

Thruster (95/65)

Pull-ups

Rest 3M

3 Rounds

12 Front Squat (95/65)

12 Abmat SU

Then: 1 Mile Run

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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