Intro Class
The Latest

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations.

Strength

Every minute on the minute for 12 minutes:

  • Odd: 2 Snatches @ 85%
  • Even: 1 set (no more than 10 reps) of perfect kipping or butterfly pull ups. Focus on creating ideal hollow/arch positions and active shoulders throughout. Do not just do pull ups; strive to improve/perfect form.

Conditioning

Team “Kevin”

Teams of 2, OPWAAT, runs together (one med ball), 3 Rounds:

  • 32 Deadlifts (185/130)
  • 32 hanging hip touches, alternating arms
  • 800m Run w/ 14# medicine ball



Pigeon!

Strength

Fitness: 3×5 Front Squat, Linear Progression. If time allows and you have gas in the tank do a fourth set.

Performance:

Option 1) Utilizing 100% of Front Squat 1RM,  Front/Back Squat, 6 x 2-4

Do 2 front squats, rerack bar, take a breath, then immediately do 4 back squats. Six sets. Get some.

Option 2) Same as above, but three or four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should use this option

Conditioning

100 Burpees.

Every minute on the minute including the first complete 3 thrusters (95/65). Strict 12 minute limit.



Nate "Hardware" Johnson

Strength

1A) Bench Press

Fitness: 3×5 Linear Progression

Performance: 5@70%, 3@80%, one cluster of 4+(1) @ 90%

1B) 3xME Supine Ring Rows

Conditioning

1000m Row, then 4 Rounds:

  • 10 Ring Dips
  • 10 Toes to Bar



Our biggest 'Bring a Friend Day' ever!

Strength

Fitness: Deadlift, 4×2 Linear Progression

Performance: Deadlift, 5@70%, 3@80%, one cluster of 4+(1) @ 90%. For cluster aim is to get at least 4 reps (15 seconds rest between each), additional reps can be added as long as form is consistent.

Conditioning

4 Rounds

  • 300m Run
  • 8 Box Jumps (24/20)
  • 12 KB Swing (70/53)

Rest 1 Minute



Congratulations to Lauren for taking home gold in her first competition!

Welcome friends! We are excited to host friends and family at the last Bring a Friend Day of 2014. It will be one to remember…

Working in teams of 4, complete as many rounds as possible in 25 minutes of:

  • Row Relay (300/250)
  • 10 Unison Burpees
  • 15 Wall Ball Relay (20/14)
  • 20 Team Sit Ups
  • 50m Farmers Walk Relay (140/106)



 

Waverly

Strength

Fitness: Back Squat, 3×5 Linear Progression; if time allows you may do a fourth set.

Performance:

Option 1) Utilizing 94% of load Monday (95%),  Front/Back Squat, 6 x 2-4

Do 3 front squats, rerack bar, take a breath, then immediately do 6 back squats. Six sets. Get some.

Option 2) Same as above, but three or four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should use this option.

Conditioning

3 rounds for time:

  • 400m run
  • 15 hand release push ups
  • 2 x 16′ rope climbs



That Colosseum tho

Strength

Fitness: Work up to a heavy single two-position clean; high hang + hang

Performance: Work up to a heavy single three-position clean; high hang + hang + floor

Conditioning

For time:

  • 10 power cleans (145/100)
  • 75 double unders
  • 10 power cleans (165/115)
  • 75 double unders
  • 10 power cleans (185/130)
  • 75 double unders

10 Burpee penalty to be served at end of workout for each instance of incorrect plate math. For example: Do not add 10# bumpers to 15s to get to 25, instead strip the 15s and add 25s. 



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