Month: November 2014

11.21.14

photo-25Thanksgiving Holiday Class Times:

Thursday morning several of us will be running the Pass the Turkey 5K please see our Events page for more info on this event! 

Thanksgiving Day we will offer one class at 5PM

Black Friday we will offer 3 Classes:

530am: No Child Watch

9am: Child Watch Provided 

5pm: No Child Watch

For Nov 27-28th All other Classes will be Cancelled. No Kids or Teens Classes Thursday. No CFE. No Yoga on Friday am. 

 

CF:

MOB

DYNWU

 

A. “Backwards Annie” 

50-40-30-20-10

Abmat Situps

Backward Jump Rope

 

(CE)

Dbl Unders

GHD SU

 

B. For Time:

30 Snatch (75/45)

30 Burpees

20 Snatch (95/55)

20 Burpees

10 Snatch (105/65)

10 Burpees

5 Snatch (125/85)

5 Burpees

 

(CE)

(115/75)

(135/95)

(155/105)

(185/115)

 

C. 1 Mile Row or Run Cool Down

 

11.20.14

photo-24CFE:

MOB

DYNWU

3 RFT:

50 KBS

40 Air Squats

30 Toe to KB

20 Pushups

10 Pull-ups

800m Run/Row

 

CF:

MOB

DYNWU

 

A. 500m Row for Time

 

B. 4RFT:

600m Run

6 Alt Atlas Stone to Shoulder (95/65)

12 Ground to Plate Plyo Pushups (Stack Plates until you reach a challenging hgt yet unbroken set for WOD)

 

*Competitors Edge:

800m Run

4 Atlas Stone (135/95)

12 Alt SA DB Snatch (70/45)

Finish WOD with a 100m Sled Sprint (90/70)

 

 

 

11.19.14

photo-23CFE:

MOB

DYNWU

WOD

6 RFT

600m Row

20 Wallballs

 

 

 

 

CF:

MOB

A. Coaches Choice WU

 

B. 18M Running Clock:

60 Wallball Buy In (20/14)

Clean Complex Increasing Load

2 RDL + 2 Hang Cleans + 2 Front Squats + 2 Jerks 

*Score Final Weight on BB

 

*Competitors Edge:

40 WB Buy In (20/20)

60 Dbl Under Buy In

 

C. Strength Work:

Strict Shoulder Press

3-3-3-3 @ 80%

50 Weighted Lower Body Bridge Ups

 

*Competitors Edge Strength Work:

Weighted Strict Pull-ups 

5-5-5

Reverse Hyper (50/30)

8-8-8-8

11.18.14

photo-22CFE:

MOB

DYNWU

30M CAP

10-1

K2E

Wallballs

Box Jumps

DUs

200m Row

 

CF:

DYNWU

 

A. 3 RFT:

400m Row

25 Box Jumps (24/20)

15 Thrusters (95/65)

5 CTB PU

 

*Competitors Edge:

Box (30/24)

Thrusters (135/95)

5 Bar Muscle Ups

 

B. Back Squat

5 @ 55%

5 @ 65%

3 @ 75%

3 @ 75%

3 @ 75%

 

C. 8M Coaches Choice Core Work

11.17.14

photo-21CFE:

MOB

DYNWU

WOD:

6 by 400m Row

90s to 2M Plank

Front/Side/Reverse

 

 

 

 

CF:

DYN MOB

 

A. Snatch 

3-3 @ 80%

3-3-3 @ 85% 

 

B. 12M AMWAP:

1 Box Jump (24/20)

1 Pull-Up

1 Hang Snatch (95/65)

*Increase 2,2,2…3,3,3…for As many Reps as Possible as much Work as Possible in 12M.

 

*Competitors Edge:

1 Box Jump (36/30)

1 Rope Climb

1 Snatch (135/95)

 

C. Core Work

2 Rounds

40 Abmat SU

30 V Rollups

20 Back Hip Ext

10 T2B

 

*Competitors Edge:

Work Bar Muscle Up Skill instead of Core Work

11.15.14

photo-19FREE Workout at 9am and Child Watch at 850am for Anyone that wants to Try us Out!!

 

CFE @ 830am

MOB

DYNWU

4 RFT

1600m Run

16 Pull-ups

16 K2E

 

CF @ 930/ CFProgressions @ 1030am

MOB

DYNWU

5 RFT:

100m Sprint

700m Run

20 Box Jumps (24/20)

10 T2B

 

*Competitors Edge: 

100m Sled Sprint (90/70)

1100m Run

20 Box Jumps (30/24)

10 Med Ball GHD SU

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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