Blog

Ocotber 31st WOD

10/31/2017

Sol CrossFit - Phoenix, Arizona

Happy Halloween! Remember only 4:15pm and 5:15pm classes this evening!

Level 1

L1:A: Metcon (AMRAP - Reps)
12 min ascending amrap

3-6-9....

Dl 185/125
HR Push ups

1 shuttle run after every round
L1+:A: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
3 Ring mus
6 DL 315/225
9 hspu
12 cal row
L1:B1: Russian Curls w/ a Partner (4x10)
no rest
L1:B2: DB Hammer Curls (@20X1; 4x12)
rest 2 mins before B1

F3

F3:A: Deadlift (@30X1; 5x8)
all sets working; build based on coach's discretion; rest 2-3 mins between
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

20 kbs 26/18 int 44/26 adv 53/35
20 Dl

20 cal row

Sol Endurance

SE: Metcon (AMRAP - Rounds and Reps)
90 min aerobic test

1200m row
20 wall walks
90 double under or 120 singles
200m fw 70/53

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