Month: December 2019

1.1.20

Happy New Year !

Open Gym 12-4 (no classes)

CFE:
3 rft:
500m run
400m Row
18 pistols
18 GHD

CrossFit

Amrap 23:

  • 12/9 cal bike
  • 12 wall ball 20/-4
  • 12 dead lifts 95/65
  • 12 Push press 95/65


12.31.19

  • normal business hours in the a.m.
  • open gym 3-5 pm / 4pm CrossFit class

CFE:

Tuesday Endurance:
4 rft:
400m
15 ring rows
15 push-ups
15 plate G2OH (45/25)

CrossFit

  • w/ a partner for 8 rds.
    (Each partner does One whole rd. Rest 1:1.. so both athletes will complete 8 rds each)
    • 12/9 Cal row (sprint)
    • 5 power cleans 165/115 (touch and go)
    • 8 t2b
  • accessory:
    • 3×10 bench press
    • 3 x :30-:45 sec plank

12.30.19

CFE

Monday Endurance:
10m EMOM
12 OHS 1 arm (50/35)
35 double unders (40 sec of singles)

2min rest

30-20-10
Pull-ups
Cal row
KBS (50/35)

Score: time


CrossFit

Strength: 1 RM Deadlift


Conditioning:

  • for time:
    • 8 rds :
    • 25 double unders (2:1)
    • 8 bar facing burpees

12.28.19

CFE:

Saturday Endurance: 8:00am with Coach Camie Guenther-Green!
45m time cap
4 rft:
10 burpees
10 CTB pull-ups
20 wallballs (20/14)
20 sit-ups
30 push-ups
30 lunges
400m run

CrossFit

  • Team of 3: (27 min clock)
  • From 0:00- 14:00
  • *someone must be rowing at all times*
    • The other two partners work on:
    • 30 burpee box Jump Over 24/20
    • 40 Single arm DB hang c and J 50/35
    • 6 rope climbs
      *score amrap and total calories rowed*
  • From 14:00-27:00 (No rowing- just work)
    • Amrap 13 min:
    • 120/90 pushups
    • 90 t2b
    • 120/90 cal bike

12.27.19

CFE

Friday Endurance:
4 rds:
1 min wallballs (20/14)
1 min alternating DB snatch (50/35)
1 min box jumps (24/20)
1 min DB CNJ
1 min cal Row
1 min rest

CrossFit

Every 2 min for 14 min 

  • two – t n go- power cleans plus one jerk
  • Start @ 70% of PC and climb to a heavy

    For time: 

  • 12/9/6/3  -C And j 135/95
  • 3/6/9/12 – box jumps 30/24 

12.26.19

  • 5:30 am CrossFit class
  • open gym- 8am-12pm
  • open gym- 3-5 pm

CFE:

Thursday Endurance:
400m run buy in:

5 rds:
10 pull-ups
10 dips
10 push-ups
10 K2E
10 sit-ups

400m run cash out

CrossFit:

Complete a rd every 2 min Until failure:

  • 8 dead lifts 185/135
  • 8 bar facing burpees
  • 12 wall balls
    • add 2 wall balls every rd to the total.
      Until you can no longer complete a rd in 2 min.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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