Month: August 2019

8.22.19

CFE:

3 rds:300m run 10 devils press (35/20)

Then 3 rds:300m run 20 OH walking lunges (1DB)

Then: 3 rds300m run 10 thrusters

CrossFit:

Strength :

Bench press

Work up to a heavy single.

Conditioning:

For time:

100 doubles unders (2×1)

800m run

60/45 cal row

8.21.19

CFE:

Long Intervals:
800m run, 10 OH box step ups (45/25)(24/20) 30 sec rest
600m run, 12 OH box step ups, 30 sec rest
500m run, 14 OH box step ups, 30 sec rest
400m run, 16 OH box step ups, 30 sec rest
300m run, 18 OH box step ups, 30 sec rest
200m run, 20 ON box step ups

Then: 3 rds
DB squat 15,12,10
Curtsy lunges 15,12,10 (each leg)
Stiff leg DL 15,12,10
30 sec rest, Circuit style 

CrossFit:

part 1 (on the 0:00)

Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes

Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes

Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

Accessory:

3 rds:

15 pushups

10 ghd sit ups

10 ring rows

8.20.19

CFE:

Movement of the Week: DB snatch

4 rft:
10 pull-ups
20 FR walking lunges (1 DB 50/35)
10 DB snatch (each)
25m DB quad crawl
400m run 

CrossFit:

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Conditioning:

Amrap 18:

30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

8.19.19

CFE:

in memory of Rob, Terry, Chad and PJ
4 rft:

19 tire flips 

19 pull-ups

19 box jumps (24/20)

19 wallballs (20/14)

Optional 2009m run/row 

CrossFit :

Stamina Squats:

Emom 5:

5 touch and go squat snatches

*65% of one rep max snatch

Conditioning :

Hero Wod:

MH-60K #91-26378

In honor of SSG Chad A. Tucker, CW4 Robert M. Johnson, CW4 Terrance W. Geer, SSG Paul R Jackson.

4 rounds for time:

19 deadlifts 225/155

19 pull-up (weighted)

19 box jumps 24/20

19 wall ball 20/14

8.17.19

CFE:

5 rft:

200m run, 12 wallballs (20/14)

300m run, 8 HSPU

400m run, 4 manmakers

CrossFit :

Team of 3 :

(Amrap 28)

Team Run 600m

60 t2b

45 power snatch 95/65

Team Row 1200m

60 box jump overs 24/20

45 thrusters 95/65

8.16.19

CFE:

3 rft: 8min time cap
50 double unders (3×1)
20 slam balls 
3min rest
15m AMRAP
8 tire flips
16 DB hang snatch (53/35)
400m run

Then: 100 abmat sit-ups for time
Score: time/rounds/time 

CrossFit:

Strength:

Bench Press :

9×2 @ 82%

Conditioning:

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike (row 35/25)
20 push ups
15 Deadlifts (245/165)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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