Month: January 2017

1.24.17

CFE:

20m EMOM
100m sprint
50m sled drag

Then 4 rft:
10 push-ups w/plate tuck
20 crab kicks
30 Russian twists w/plate
CF:
A. Warm Up
B. EMOM 6 1x Power Snatch @ 80%
C. 3 RFT
15 Thrusters 95/65
400M Run
15 T2B

1.23.17

CFE:

5 rft:
400m
14 alt. DB snatch
12 pull-ups
10 GHD or weighted sit-ups

CF:

A. Warm Up
B. EMOM 10
7 BB Burpees and 7 KB Swings 53/35
C. 21-18-15-12
Power Clean 115/80
HRPU

1.21.17

CFE:

4 rft:
800m
20 burpees box jumps
10 pull-ups
20 DB thrusters
10 T2B

CF:

A. Warm Up
B. Teams of 4
200 Deadlifts 185/125
150 Back Squats 185/125
125 Lunges 185/125
100 Cleans 185/125
* Finish reps for each movement before moving on to the next exercise

1.20.17

We will be having a coach’s meeting on Saturday and the gym will be closed at 11:30

CFE:

6 rft:
300m
30 kbs
15 push-ups w/plate slide
30 sit-ups
15 supine ring rows

CF:

A. Warm Up
B. “Filthy 50”
50 Box Jumps 24/20
50 Jumping Pull-ups
50 Kettlebell Swings 35/25
50 Walking Lunges
50 Knees-2-elbow
50 Push Press 45/35
50 Hip Extensions
50 Wallballs 20/14
50 Burpees
50 Double-unders

1.19.17

CFE:

5 rft:
600m
100m farmer carry
10 down up
20 plank shoulder taps

CF:

A. Warm Up
B. EMOM 6 1x Squat Snatch @ 80%
C. EMOM 16
Odd: 10 OHS 96/65
Even: 6 C2B Pull-ups

1.18.17

CFE:

2 X 1200m, 20 H2H KBS, 90 sec rest
2 X 600m, 15 goblet squat, 1min rest
Then: 10/1
Pistol roll ups
Dips

CF:

A. Warm Up
B. EMOM 6 1x Squat Clean @ 80%
C. 3 RFT
800M Run
15 Donkey Kicks
15 Pull-ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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