3.26.15

IMG_3643CFE:

MOB/DYNWU

5 Rounds:

15 Cal Row

10 Strict Pull-ups

15 Burpees

10 Strict K2E

1 HSPU

Rest 1M 

 

 

CF:

MOB/DYNWU

For Time:

25 Pull-ups

3200m Row

10 Snatch (165/115)

3200m Row

25 Pull-ups

3.25.15

IMG_3640CFE:

MOB

DYNWU

5 by 1200m.

Rest 90s.

*1 Extra for Full Marathon Training

 

 

 

 

 

CF:

MOB/DYNWU

A. Back Squat

6 by 4. Increasing Load

 

B. Front Squat 

4 by 2. Increasing Load

 

C. Tabatas. 8 Rds. 20 on. 10 off. 

Row

Dbl Unders

Row

Dbl Unders

Row

*Run Sprint or Airdynne Intervals may be Subbed for Rowing

3.24.15

IMG_3641CFE:

MOB/DYNWU

10 RFT

200m Sprint

20 Wallballs (Odd)

20 MBC (Even)

 

 

CF:

MOB/DYNWU

A. 800m Run for Time

 

B. 8M EMOM HSPU. 3-6 Reps. Open Standards.

 

C. 12M AMRAP:

100m Row

10 Burpees

1 Squat Clean (185/135)

 

D. 4 by 100m Sled Drag Sprints (45/25) Rest 30s after Each Sprint

3.23.15

IMG_3639CFE:

MOB

DYNWU

18 Rounds:

60s Run

30s Sprint

*4 Extra Rounds for Full Marathon Training

 

 

 

 

CF:

MOB/DYNWU

A. 400m Run for Time

 

B. 21-18-15-12-9-6-3

Box Jumps (24/20)

Increasing Thruster Load

(75/45) (95/65) (115/75) (135/95) (155/105) (165/115) (185/125)

 

C. Cool Down

800m Jog

25 GHD SU

25 Back Hip Ext

5 Skin the Cat

5 Candle Sticks

 

3.21.15

IMG_3635Join us at CrossFit SolaFide for a FREE Workout at 9am! Open to the Public!!

 

CFE:

830am

MOB

DYNWU

10K TT

 

 

 

 

CF:

930/1030am

MOB/DYNWU

7 Rounds:

14 Pull-ups

7 Thrusters (135/85)

400m Run