Month: September 2016

9.24.16

september-24CFE:

1600m
60 double unders
30 KBS
800m
20 ab rowers
10 muscle ups
20 ab towers
800m
30 KBS
60 double unders
1600m

Go Commando: 9 miles

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. For Time:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatches (135/95)
10 Muscle-Ups

9.23.16

september-23CFE:

35m AMRAP
300m run
20 air squats
20 push-ups
20 hand to hand KBS
20 sit-ups

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. Front Squat 5×4 @ 80%
D. AMRAP 15
10 Power Snatch 135/95
10 Pull-Ups
100M Walking Lunge

9.22.16

september-22CFE:

Long Intervals:
2 X 2400m, 2min rest
800m push hard!
Then: 3-5 rds (time permits)
3 wallwalks
7 broad jumps
11 GHD

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. Coach’s Flavor
D. “Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

9.21.16

september-21CFE:

1200m buy in:
5 rounds:
10 T2B
20 box jumps
30 wallballs
Then: 1200m cash out

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 3x100m sled pull 70/45
D. EMOM 16
Min 1 – 20 GHD Sit-Ups
Min 2 – 20 Pistols
Min 3 – 2 Rope Climbs
Mins 4 – 20 Ring Push-Up

9.20.16

septmber-20CFE:

Short Intervals:
2 X 800m, 1min rest
4 X 600m, 45 sec rest
2 X 400m sprint, 1min rest
Then: 5min time cap
150 air squats
Every minute, stop and do 10 push-ups

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. Power Clean+Hang Power Clean Heavy Single
D. 21 – 15 – 9:
Calorie Row
Thrusters (95/65)

9.19.16

september-19Don’t Panic!!   The gym has been rearranged and we have so much more room for shenanigans.  Everything will have its home by the end of the week, lets make sure they find their way back after each use.  Thanks!!

CFE:

23m AMRAP
400m
40 double unders
20 MB sit-ups
10 pistols

CF:

A. General Warm-Up
B. WOD Specific Warm-up
35 Min Cap
30 Box Jumps (24/20)
30 Chest to Bar Pull-Ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Presses (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double-Unders

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



© 2019 CrossFit Solafide | Site by Clarksville Website Design