Month: May 2020

5.25

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

5.23

CFE

Saturday Endurance, 5/22/2020

1600m run buy in:

10 rds:
10 box jumps (24/20)
8 DB snatch (53/35)
6 HSPU

1600m run cash out

CrossFit

  • 5 rds
    • 10 pull ups
    • 10 KB swings 70/53
    • 5 c and j (weight increases each rd)
      • 135/95
      • 155/105
      • 165/115
      • 175/125
      • 185/135

5.22

CFE

Friday Funday! 10:00!

2 rft:
400m run
20 HR push-ups
400m run
20 KB SDHP
400m run
20 sit-ups
400m run
20 Superman
400m run
20 double unders (3×1)
400m run
20 plank shoulder taps

CrossFit

Back Squat (Work to a heavy double)

metcon:

6 rds work 2 min/rest 1 min
200m run
Max burpee box jump over in remaining time (24/20)
*score is total burpee box jump over

5.21

CFE

5 rft:

400m run

10 squat clean thrusters (50/35)

1 minute rest

-CrossFit-

For time:
400m run
15 t2b
20 hang power cleans 95/65
600m run
12 t2b
15 hang power clean 95/65
800m run
9 t2b
10 hang power clean 95/65

Core Cash Out:

Coaches Choice

5.20

CFE

  • 5 rft:
    • 200m run
    • 20 wallballs (20/ 14)
    • 20 abmat sit-ups
    • 20 cal Row

CrossFit


Snatch: every 90 sec
Snatch + hang snatch +2 OHS
7 sets @70-80%
•••••

for time
20/15 cal bike (30/24row )
60/45 push ups
20/15 cal bike (30/24 row)
30 OHS 75/55
20/15 cal bike (30/24 row)
30 alt DB snatch 50/35

5.19

CFE

20m EMOM alternating
1) 200/150m run

2) 20 KBS (53/35)

CrossFit:

Heavy single strict press
•••••
Metcon:
Amrap 16
30 double under (2×1)
20 single arm db hang c and j (50/35)
15 burpee to rig
10 c2b

Accessory:
3 sets: 20 hollow rock
25 banded pull apart

CrossFit Solafide

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Clarksville, TN 37040

email: info@crossfitsolafide.com



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