IMG_6738FREE WORKOUT AT 9AM with FREE CHILDWATCH!! Bring a Friend!!

CFE:

MOB/DYNWU

1600m Run

25 Pull-ups

1600m Run

50 Pushups

1600m Run

75 Situps

1600m Run

100 Air Squats

 

CF:

MOBWOD/ROMWOD

A. Bench Press

9 by 3. Increase load to Heavy 3R.

 

B. Double Under Skill Work Session

 

C. 20M Double Under Poker. With 300m Run and 1 Rope Climb. Score total Dubs Completed in 20M.

Each Athlete will Wager a set number of Dubs each Round. 300m Run and 1 Rope Climb must be Completed EVERY time a Wager is not met and has to be forfeited even if its only missed by 1 Rep. If you Wager 50 Reps and then try to continue on to 60 those Reps do NOT count. Only the Reps wagered count towards your final Score.

For Example: Athletes wagers 20 Dubs. If the Athlete gets 20 consecutive Reps they will tally those onto their White Board. If the Athlete only gets 18 Dubs on that Wager they forfeit all Reps and make another Wager.  After each forfeited wager the Athlete must Complete a 300m Run and 1 Rope Climb. If the Athlete hits the exact number of Dubs Wagered they do NOT complete the Run or the Rope Climb until they miss a Wager. Athlete must declare their Wager with each set of Dubs by saying out loud their desired Wager each round loud enough for the Coach and other Athletes to hear each round!!

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design