Blog

9/19/2017

Sol CrossFit - Phoenix, Arizona

Level 1
L1:A: Deadlift (@20X1; 5x6)
all sets working; rest 2-3 mins between sets
L1:B: Metcon (AMRAP - Reps)
9 min ascending amrap

3-6-9...

Db snatch 50/35
Hr push ups
Box jumps 24/20

Level 1 Rx+
L1+:A: Touch N Go Power Cleans (6x5)
build to the heaviest set of tng pc
L1+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

1 Ring mus
2 pc 205/145
3 hspu
4 ring push ups

F3
F3:A1: Stork Deadlift (@3010; 5x8)
no rest
F3:A2: Sit-ups (15-40x5)
rest 60 secs before A1
F3:B: Metcon (Calories)
45/45 ab; x12; record total cals

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

9/18/2017

Sol CrossFIt - Phoenix, Arizona

Level 1
L1:A: Back Squat (@10X1; 8-8-8-8-8)
build to a heavy set of 8; rest 3 mins between
L1:B: Metcon (Time)
For time

30 front squats 135/95 (from rack)
50 pull ups
70 v-ups
800m run

Level 1 Rx+
L1+:A: Front Squat (5-3-1-5-3-1)
wave load; build to a tough single
L1+:B: Metcon (Time)
For time

30 Front squats 185/125
50 pull ups
70 ghdsu
800m run

F3
F3:A1: Weighted Reverse Lunges (@20X1; 5x8)
build to a tough set; no rest
F3:A2: Powell Raise (@20X1; 5x12)
rest 2 mins
F3:B: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Rest 5 mins
F3:C: Metcon (Calories)
5 min amrap

Ab for cals

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

9/16/2017

Sol CrossFit - Phoenix, Arizona

ALL: Mobility (No Measure)
15 minutes

Level 1
L1:B: Metcon (4 Rounds for time)
For time; x4; rest 3 mins between rounds

30 sit ups
20 Thrusters 95/65
15 pull ups
10 Dl
200m run

Level 1 Rx+
L1+:B: Metcon (4 Rounds for time)
For time; x4; rest 3 mins between rounds

5 bar mus
10 Thrusters 135/95
15 Dl
200m run

F3
F3:B: Metcon (4 Rounds for time)
For time; x4; rest 3 mins between
20 ring rows
20 db Thrusters
20 ring rows
200m run

Sol Endurance
SE: Metcon (No Measure)

No trail run tomorrow

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

9/15/2017

Sol CrossFit - Phoenix, Arizona

Level 1
L1:A: Hang Clean (Above Knee) + Front Squat (1+3x8)
build to a tough set; rest as needed
L1:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

7 PC 135/95
9 bar over burpees
11 t2b
100m ski/run

Level 1 Rx+
L1+:A: Clean + Hang Clean (1+1 x8)
build to a tough set; rest as needed
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

8 C&J 155/105
10 bar over burpees
12 ghdsu
50 dus

F3
F3:A: Overhead Squat (w/pvc @22X1; 12-12-10-10-10)
rest 3 mins between
F3:B: Metcon (AMRAP - Rounds and Reps)
17 min amrap

20-40 kbs 26/18 int 44/35 adv 53/35
10 ohs w/pvc
20 ring rows adv pull ups
40/28 cal ab

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

9/14/2017

Sol CrossFit - Phoenix, Arizona

L1 & F3
ALL: Metcon (Time)
5 Rounds; rest 1 mins after each round

Ski 200m
15 sit ups
Run 400m
15 air squats
0.3 mile ab
15 Russian kbs 44/26
500m row

45 min time cap

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

9/13/2017

Sol CrossFit - Phoenix, Arizona

Level 1
L1:A: Push Press + Push Jerk (3+3; x6)
build to a tough complex; rest as needed
L1:B: Metcon (Time)
For time

60 pull ups
80 hr push ups
Run around mall

Level 1 Rx+
L1+:A: Push jerk + split jerk (2+2x8)
build to a rough set
L1+:B: Metcon (Time)
For time

50 strict pull ups
65 hspu
Run around mall

F3
F3:A1: Dumbbell Lateral Raise (5x10)
no rest
F3:A2: Metcon (5 Rounds for time)
Ski 200m; x5; rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

20-50 sit ups
20-50 step ups
400m run/ski

Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

9/12/2017

Sol CrossFit, Phoenix, Arizona!

Level 1
L1:A: Deadlift (@20X1; 5x8)
all sets working; rest 2-3 mins between sets
L1:B: Metcon (Time)
4 Rounds for time

25 alt db snatch 50/35
25 box jumps 24/20
250m row/200m ski

Level 1 Rx+
L1+:A: Power Clean + Push Jerk (1+2; x8)
build to a tough complex
L1+:B: Metcon (Time)
4 Rounds for time

20 alt db squat snatch 50/35
30' hs walk
20 ghdsu
30 dus

F3
F3:A1: Deadlift (@3010; 5x8)
no rest
F3:A2: Flutter Kicks (20-50)
rest 60 secs before A1
F3:B: Metcon (Calories)
30/30 ab; x15; record total cals

Sol Endurance
SE: 10k Row (Time)
Max Effort 10k Row

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

9/11/2017


Level 1
L1:A: Weighted Reverse Lunges (@10X1; 8-8-8-8-8)
build to a heavy set of 8; rest 3 mins between
L1:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

11 reps of each moment

Front squat 135/95
Hpc
Dl
Bar over burpees
T2b
200m run


Level 1 Rx+
L1+:A: Front Squat (6-6-6-6-6)
build to a tough set of 6
L1+:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

11 reps of each moment

Front squat 135/95
Hpc
Dl
Bar over burpees
T2b
200m run


F3
F3:A1: Weighted Reverse Lunges (@20X1; 5x8)
build to a tough set; no rest
F3:A2: DB Military Press (@30X1; 5x10)
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

11 reps each

Gb squats 26/18 44/26 adv 70/53
Kbs
Sit up
Burpees
400m run

Sol EnduranceSE:A: Weighted Pull-ups (@20X1; 10x1)build to a tough single; rest as nee...

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9/9/2017

Level 1

L1: Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

F3
F3: Dirty 30 (Time)
For time:
30 Box Jumps 24/20
30 Jumping Pull-ups
30 Kettlebell Swings 53/35
30 Walking Lunges
30 Knees to Elbows
30 Push Press 45/30
30 Back Extensions
30 Wallball Shots 20/14
30 Burpees
30 Double Unders

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sol EnduranceSE: 9/11 Memorial Stair Climb (Time)100 Ascents Amphitheater StepsRX for men is with a 40 pound backpack. RX for women is with a 20 pound pack.Scale:50 Ascents of Amphitheater StairsMeet at the amphitheater off ...

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9/8/2017

Level 1

L1:A: Overhead Squat (@20X1; 8-8-8-8-8)
build to a tough set; rest 2-3 mins between sets
L1:B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Level 1 Rx+

L1+:A: Overhead Squat (@20X1; 5-3-1-5-3-1)
build to a tough single
L1+:B: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

F3

F3:A: Overhead Squat (Ohs w/pvc@23X1; 10-10-10-10-10)
rest 3 mins between
F3:B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Competitors

Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM