Category: Workout Of the Day

10.8.19

CFE:

Tuesday Intervals:
Short Intervals:
Compliments of Coach Joe Blumenauer!
6 rds of shuttle sprints
5m, 10m, 15m
10 DB thrusters (35/20)
1min rest

  • touch right side going down, left side coming back

Then: 8m AMRAP:
12 seated floor alt. DB snatch (6 each)
12 weighted pistols off box (6ea)
8 pike press
10 dead bug with MB (5 ea)

CrossFit:

Tempo Deadlift
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

Condtioning

5 rds:

25 double unders, 9 deadlifts 225/155

25 double unders, 12 hspu

core cash out:

50 weighted abmat sit ups 20/14

10.7.19

CFE:

Movement of the month: handstand push-ups 

21/14/7/14/21
Box jumps (24/20)
Pull-ups
400m run

CrossFit:

every 2 min x 6 rds

5 backs squats

@68% of one rep max back squat

Conditioning:

4 rds:

300m run

50 ft kb front rack walking lunge 53/35

15 Russian swings 53/35

10.4.19

The Last class today will be 11am. We are using the evening hours to set up for Seasons Beatings 2019. Come on out this weekend and support our community. Have a great time with some awesome people.

CFE:

4 rds:
5 HSPU
10 T2B
15 goblet squat (53/35)
Then……800m run
4 rds:
5 wallwalks
10 pull-ups
15 goblet lunges
Then…….800m run 

CrossFit:

Emom 8

odd: 8 box jump Over 30/24

even: 15 ring rows

AMRAP 20:
80 Double Unders (120 singles)
40 Wallballs (20/14)
30 Calorie Row
20 alternating Dumbbell Power Snatches (50/35)
10 Toes to Bar
400m run


10.3.19

CfE:

30 lunges
20 pull-ups
50 box jumps (24/20)
25 ring dips
50 double unders (3×1)
20 K2E
30 KBS (53/35)
25 Superman
50 sit-ups
20 DB Hang squat clean (35/25)
30 wallballs (20/14)

CrossFit:

25 min amrap:

18 front rack lunges

12 hang power cleans

6 push jerks

12 dead lifts

18 burpees

*115/80 Barbell*

core cash out

  • 100 abmat sit ups


10.2.19

CFE:

Long intervals:
3 x 400m run, 30 sec rest

2 x 800m run, 45 sec rest

1 x 1200m runĀ 

Then 3 x AMRAP

Ring dips

Feet elevated push-ups

Bench Dips

1min hanging oblique knee raiseĀ 

CrossFit

front squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat
*70-75 % sets 1-3 , then build to a heavy for the day*

conditioning:

5 rds:

200m run

10 hspu

15 thrusters 45/35

10/1/19

CFE:

Movement of the Month: HSPU

4 rds for reps:
1 min burpees
1 min wallballs (20/14)
1 min MBC
1 min MB sit-ups
1 min hang power cleans (35/25)
1 min rest

CrossFit


Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

sets 1-3 60-70% of power clean max …sets 4- 6 build to a Heavy complex for the day


conditioning

3 x AMRAP 4, resting 4:00 between:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

*Record total reps in each rd. With our score for the day being the sum Of Reps acquired in all 3 rds.

A full round for males = 63 rep/ females = 57 rep*

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



© 2019 CrossFit Solafide | Site by Clarksville Website Design