Month: August 2015

8.24.15

IMG_4059CFE:SI

MOB/DYNWU

3 by 600m. 45s Rest

4 by 100m. 1M Rest

3 by 600m. 45s Rest

Then: 4M AMRAP

4 Decline Pushups

10 Bent over Rows

14 Weighted Lunges

 

CF:

MOB/DYNWU

A. Wide Grip Strict Pull-ups

3 by 10.

 

B. Narrow Grip Bench Press

Warm Up then 6 By 3 at Increasing Heavy Load.

 

C. 3 RFT:

400m Run

10 S2O (165/115)

20 Burpee over the BB

40 Dubs

8.22.15

IMG_4060FREE workout and ChildWatch at 9am!!

CFE: MOB/DYNWU

1M Run

300m Row

30 of Ea: Burpees/Walking Lunges/Push Ball

100 Dubs

30 of Ea: Push Ball/Walking Lunges/Burpees

300m Row

1600m Run

 

Go Commando Athletes: 30M Run

 

CF:

MOB/DYNWU

A. Meet me at the Whiteboard

B. 10M CAP

21-15-9

Wallballs (20/14)

Pull-ups

GHD SU

*Rest 2M. Then: 10M CAP

21-15-9

KBS (2/1.5P)

Air Squats

Burpee over the BB

*Rest 2M. Then: 10M CAP

21-15-9

Box Jumps (30/24)

Push Press (95/65)

Dubs

8.21.15

IMG_6766CFE:

MOB

DYNWU

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

Box Step Ups

Burpees

400m Run

 

 

 

CF:

MOB/DYNWU

A. 4 Rounds: 40M CAP

10 T2B

2 Rope Climbs

12 Front Rack Lunge (135/85)

600m Run

 

 

 

8.20.15

IMG_6764CFE:

MOB

DYNWU

5 by 800m.

1M Rest.

Then: 

100 Vups for Time

3 Burpees every time you Break.

 

 

CF:

MOB

Barbell DYNWU and Skill Session

 

A. Power Snatch

Work to HS. Then:

3 by 1 by 1 @ 90/95/100%

 

B. 15M AMRAP

25 Wallballs (20/14)

10m Handstand Walk or 10s Handstand Hold on the Wall

15 Hand Release Pushups

8.19.15

IMG_6765CFE: MOB/DYNWU

Partner WOD

300m Run. 150 Forward, 150 Backward

100 KBS, 100 SDHP

300 Repeats

100 Situps, 100 Box Jumps

300 Repeats

100 Lunges, 100 Jump Rope

300 Repeats

 

CF:

MOB/DYNWU

A. Front Squat

Work to HS. Then:

3 by 1 by 1 @ 90/95/100%

 

B. Back Squat

3 by 1 by 1 @ 90/95/100%

 

C. For Time: 15-12-9-6-3

Chin Ups

KB Push Press (53/35) EA

Anchored Abmat SU

 

8.18.15

IMG_6763CFE:

MOB/DYNWU

SI:  

1 by 400m. 30s Rest

4 by 600m. 45s Rest

1 by 800m. 

Then 8M EMOM

Even: 12 Pistols

Odd: 12 Dips

 

CF:

MOB Shoulders, Wrists, Ankles, Groin.

 

A. Squat Snatch.

Work to Heavy Single.

1 @ 100%. Then:

3: 1 by 1 @ 90, 95, 100%.

 

B. Full Clean and Jerk.

1 @ 100%. Then:

3 : 1 by 1 + 1 @ 90, 95, 100%

 

C. 4 Rounds: 20s Rest after Each Round

5 Box Jumps (30/24)

10 Hand to Hand KBS (53/35)

15 Goblet Squats (53/35)

 

 

CrossFit Solafide

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