Month: April 2019

5.1.19

CFE:

Long Intervals:

800m run, 10 T2Ring, 60 sec rest

800m run, 10 T2R, 45 sec rest

800m run, 10 T2R, 30 sec rest

800m run, 10 T2R, 15 sec rest

800m run, 10 T2R

Then: 8M EMOM (alternating)

12-15 DB bent over rows (heavy)

12-15 DB Arnold press (heavy)

CrossFit:

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35
Box – 24″/20″

Strength Accessory:
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups

4.30.19

CFE:

4 RFT:

400m run
20 DB walking lunges
15 DB push press
10 T2B

CrossFit:

Conditioning
“Front Runner”
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx – 155/105

Strength Accessory

4 sets:

Bench Press x 12 (135/95)

250/200m Row Sprints after each set

*rest 60-90 seconds after each row before beginning next set.

4.29.19

CFE:

Short Intervals:
2 rft:
600m run, 5 ring dips, 30 sec rest
400m run, 10 supine ring rows, 30 sec rest
300m run, 5 ring dips, 30 sec rest
200m run, 10 supine ring rows, 30 sec rest

Then:

for time:

15/10/5
RDL (DB) (50/35)
Decline push-ups (feet on plates)
GHD sit-ups

CrossFit:

Back Squat Waves
Set #1 – 4 Reps
Set #2 – 2 Reps
Set #3 – 4 Reps
Set #4 – 2 Reps
Set #5 – 4 Reps
Set #6 – 2 Reps

Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

Conditioning:

4 RFT:

300m run

15 T2B

7 squat snatches 165/115

4.27.19

CFE:

2 rds:
400m run 
26 HRPU
400m run 
26 KBS (53/35)
400m run
26 GHD
400m run 
26 goblet squat
400m run
26 box jumps

CrossFit:

For Time:

800 Meter Run
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees

4.26.19

CFE:

10m EMOM:

10 heavy wallballs (30/20)

3min rest-

5rds for reps:

1 min alt. DB snatch  (50/35)

1 min burpees1 min wallwalks 

CrossFit;

30 min running clock:

On the 0:00;

“Fran” 21-15-9

thruster (95/65)

Pull-ups

On the 10:00;

“Diane” 21/15/9

Deadlift 225/155

Kipping Hspu

-on the 20;

Find a max squat clean.


4.25.19

CFE:

Long Intervals-
Half training: 20min easy pace
Full training: 30min easy pace

Then: 3 rds
15 side plank w/knee to elbow (each)
15 elbow plank with hip dip (each)
15 plank DB slide (each)
20 plank DB tap

*mobility after wod

CrossFit:

HERO WOD

“Michael Brennan”

5-10-15-20 Reps for Time
Burpee Pull-Ups
Wall Ball Shots (20/14 lb)
Power Snatches (135/95 lb)

-This Firefighter Hero WOD is dedicated to Michael Brennan, FDNY, Ladder 4, who was killed on September 11, 2001. As a child he was fascinated with police officers and firefighters; his favorite television show was “CHiPs.” So it was no surprise to his family when he left college in 1995 to become a firefighter. “He had a passion for it,” Ms. Walsh said, adding that he was continually working to improve his skills. He answered the call on Sept. 11 with Ladder Company 4.

CrossFit Solafide

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931.627.0223



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