Blog

11.22.2017

Thanksgiving and Black Friday: 8:00am and 9:00am Classes ONLY!!

Level 1
L1:A: Split Jerk (5-5-5-5-5-5)
build to a moderate set; rest as needed
L1:B: Metcon (3 Rounds for reps)
3 min amrap; x3 ; rest 3 mins between

400m run
Then
Max burpees

Level 1 Rx+
L1+:A: Push Press + Jerk (1+2x8)
build to a tough set; rest as needed
L1+:B: Metcon (3 Rounds for reps)
3 min amrap; x3 ; rest 3 mins between
400m run

Then

Max ring mus

F3
F3:A1: Alternating DB Arnold Press (@50X1; 5x10)
no rest
F3:A2: Monster walks (5x60')
rest 2 mins before A1
F3:B: Metcon (AMRAP - Reps)
3 min amrap

Run 200m-400m
Max cals ab

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

11.21.2017

Thanksgiving: 8:00 and 9:00am only!
Black Friday: 8:00 and 9:00am only!

Level 1
L1:A: Metcon (Weight)
Every 6 min for 30 mins perform;

4 Dl@20X1
Run around mall
L1:B: Metcon (Time)
3 Rounds for time

25 v-ups
25 hr push ups
100m run

Level 1 Rx+
L1+:A: Deadlift (@20X1; 5-3-1-5-3-1)
75%,85%,95%,77.5%,87.5%,97.5%; load based on percentages; rest 3 mins between sets
L1+:B: Metcon (AMRAP - Reps)
12 min emom

Min 1- max t2b
Min 2-max hspu
Min 3-100m run

Repeat 4x

F3
F3:A: Deadlift (@50X1; 5x8)
all sets working; build based on coach's discretion; maintain tempo in all sets; rest 2-3 mins between
F3:B: Metcon (AMRAP - Reps)
17 min amrap

5-10 burpees
10-20 push-ups
15-30 supermans
20-40 cal row

Sol Endurance
SE: Metcon (Time)
10 Rounds For time

500m row30 sit ups20 Kbs 5...

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11.20.2017

Thursday and Friday: 8:00am and 9:00am only!!

Level 1
L1:A: Back Squat (18 min e3mom; every 3 mins perform 3 reps at @23X1)
@23X1; be mindful of the tempo and build every round
L1:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

12 box jumps 24/20
8 pull ups
6 clusters 95/65

Level 1 Rx+
L1:A: Front Squat (@50X1; 18 min e3mom; every 3 mins perform 3 reps)
note the tempo and build to a tough set
L1:B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
12 alternating pistols
8 PC 185/125
6 front squats
4 bar mus

F3
F3:A: Back squats w/hip circle (@23X1; 5x6)
all sets working; rest 2-3 mins between
F3:B: Metcon (AMRAP - Reps)
12 min emom

Min 1- max kbs 26/18 int 44/26 adv 53/35
Min 2-max sit ups
Min 3-max air squats
Min 4-max cal ab

Int; use 44/26 kbs(70/53) and do...

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11.18.2017

Level 1
L1: Metcon (Time)
In Teams of 3 Complete;

Walk/Run 600m w/barbell loaded 135/95
75 PC 135/95
75 Front Squats
75 Evil Wheels
75 sh2oh

Rx+ 165/110

F3
F3: Metcon (Time)
In teams of 3

100 cal ab
100 KBdl 35/18 int 53/35 adv 70/53
100 GB squats
100 v-ups/sit ups
100 super mans
100 cal ski

11.17.2017

Level 1
L1:A: HPC + Front Squat (2+3x6)
build to a tough complex

L1+:A: Clean+FrontSquat (1+2x8)
build to a tough complex; rest as needed

L1:B: Metcon (Time)
3 Rounds for time

20 wall balls 20/14
25 Russian twists w/med ball
300m run w/med ball

F3

F3:A: Metcon (No Measure)
Burgener progression w/pvc; 10 mins
F3:B: Metcon (AMRAP - Reps)
Every 6 mins for 24 mins

400-800m run
20-40 kbs 26/18 int 53/35 adv 70/53
20-40 sit ups
20-40 walking lunges

Competitors

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

11.16.2017

Sol CrossFit - Phoenix, Arizona

L1 & F3

A: Metcon (No Measure)
15 min skill work; tall jerk+pause jerk

B: Metcon (AMRAP - Rounds and Reps)
30 min amrap

200m single arm fw 53/35
10 burpees
15 t2b
20 air squats
15 sh2oh 45/33
10 Dl
200m run

11/15/2017

Level 1
L1:A1: Shoulder Press (@30X1; 5x10)
no rest
L1:A2: CS - ATYT (@2020; 5x8)
rest 2 mins
L1+:A: Push Press + Jerk (2+2x7; build to a tough set)
rest as needed
L1:B: Metcon (2 Rounds for time)
For time; x2; rest 5-7 mins between

500m row

F3
F3:A1: Alternating DB Arnold Press (@30X1; 5x10)
no rest
F3:A2: Monster walks (5x50')
rest 2 mins before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15-30 wall balls 14/8 int 20/14 adv 30/20
400m run

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

11/13/2017

Level 1

L1:A: Back Squat (@20X1; 18 min e3mom; every 3 mins perform 6 reps)
build to a tough set
L1:B: Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 mins

12/8 cal ab/row/ski
12 t2b
12 Thrusters 95/65
12 pull ups

Level 1 Rx+

L1+:A: Front Squat (@20X1; 18 min e3mom; every 3 mins perform 6 reps)
build to a tough set
L1+:B: Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 mins

Buy in 50/35 cal row

Then

5 ring mus
10 Thrusters 115/80
15 t2b

F3

F3:A: Back squats w/hip circle (@30X1; 5x6; all sets working)
rest 2-3 mins between
F3:B: Metcon (AMRAP - Reps)
On a 12 min clock complete;

50/35 cal row
50 kbs 26/18
50 sit ups
50 air squats

Int; use 44/26 kbs(70/53) and do gb squats instead of air squats

Sol Endurance

S...

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11/11/2017

Level 1

L1:A: Metcon (Time)
10 Rounds for time w/partner

25 db walking lunges 50/35
12 pull ups
5 manmakers 50/35

***switch as need and run around mall after every 2 completed rounds

Rx+

50' Rack lunges 155/105
15 c2b pull ups
Bear complex 155/105

F3

F3:A: Metcon (Time)

10 Rounds for time w/partner

25 air squats
15 ring rows
10 no push up burpees
1 shuttle run

***switch as needed

11/10/2017

Remember ONLY Classes today are at 8:00am and 9:00am.

Level 1

L1:A: Metcon (AMRAP - Rounds and Reps)
20 min amrap

200m fw 53/35
5 hpc 115/80
10 sh2oh 115/80
15 box jumps 24/20

Rx+

Fw 70/53
155/105
Box jumps 30/24

F3

F3:A: Med Ball Cleans (10 mins Skill work)
F3:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

200m fw w/db 25/15
10 med ball cleans 20/14
10 db military press 25/15
10 box step ups 24/20

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