Blog

October 11th WOD

10/11/2017

Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Push Press (8x3)
build to a tough triple; rest as needed
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

5 burpees
10 sh2oh 115/80
15 air squats
200m run

Level 1 Rx+

L1+:A: Push Press + Push Jerk (18 min e2mom; 1 Push press+1 push jerk)
build to a tough complex
L1+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

8 Thrusters 135/95
16 hspu
24 pistols
200m run

***no scaling thruster weight

F3

F3:A1: Push Press (8x6)
load based on coach's discretion; no rest
F3:A2: Flutter Kicks ( 5x 30-60)
rest 90 secs
F3:B: Metcon (Calories)
30/30 row; x15 ; record total cals

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

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