Category: Workout Of the Day

8.15.19

CFE:

12 T2Ring, 1200m run, 90sec rest
8 T2Ring, 800m run, 1min rest
6 T2Ring, 600m run, 45sec rest
4 T2Ring, 400m run, 30 sec rest
2 T2Ring, 200m run 

Then: tabatas!
Pistons
Alternating Strict press
Bicep curls
Dips

CrossFit:

Conditioning :

(30 min running clock)

From 0:00-10:00

2 rds

20 power snatches 95/65

500m row

….Max wall balls in remaining time (20/14)

From 10:00-20:00

3 rds :

10 OHS 95/65

250m run

…..max wall balls in remaining time 20/14

From 20:00-30:00

50 bar facing burpees

….. max wall balls in remaining time 20/14

*score is total wall balls *

8.14.19

CFE:

For time: 10/1 (10,9,8,7….1)
Push-ups
KB DL (53/35)
Up/downs
KBS
Burpees
KB CNJ
200m run

CrossFit:

Barbell Cycling
For Time:
10 Squat Cleans (115/85)
8 Squat Cleans (135/95)
6 Squat Cleans (155/105)
4 Squat Cleans (185/125)
2 Squat Cleans (205/145)

Conditioning:

Amrap 13:

60 double unders

200m run

5 power cleans 135/96

5 hang squat cleans 135/95

8.13.19

CFE:

Short Intervals:
10 x 300m run, 10 ab rowers, 30 sec rest

Then 9m EMOM
1) 40sec split stance, DB/KB DL straight leg (L leg)
2) 40sec split stance, DB/KB DL straight leg (R leg)
3) 30sec jumping air squats

And 3rds:
20 DB weighted hip thrusts
30 sec rest

CrossFit:

Strict press :

5×3 work up to a heavy triple for the day

Conditioning:

Amrap 16

6 t2b

6 pull ups

6 hspu

6 burpee box jump overs 24/20

300m/250m Row

8.12.19

CFE:

Movement of the Week: Double Unders

25m AMRAP
21 double unders (3×1)
18 wallballs (20/14)
15 box jump over (24/20)
12 K2E
9 dips
300m run

CrossFit:

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 2 Front Squat
Minute 2 4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

Conditioning:

3 Rounds:
400 Meter Run
12 Power Snatches (115/85)
21 goblet squats (70/53)

8.10.19

*8 a.m. start *

“31 HEROES”

AMRAP (with a partner) in 31 minutes:

8 thrusters (155/105)

6 rope climbs

11 box jumps (30/24)

*Partners alternate 400m sandbag/weight vest run*

8.9.19

CFE:

30m EMOM
1) 12 DB Snatch (53/35) 
2) 10 burpees
3) 10 pull-ups/15 push-ups (alternate rounds)
4) 12 T2B
5) 150m run 

CrossFit:

Strength: Barbell Cycling

Work to a heavy set of 10 touch and go Power cleans.

Conditioning:

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

*1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats


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