Blog

October 17th WOD

10/17/2017

Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Deadlift (10 min emom; 2 Dl@20X1)
build to a tough double; rest 2-3 mins between sets
L1:B: Metcon (Time)
3 Rounds for time

15 hpc 135/95
20 t2b
300m run

Level 1 Rx+

L1+:A: Snatch & OHS (10 min emom; Snatch+ohs; 1+1)
build to a tough complex
L1+:B: Metcon (Time)
3 Rounds for time

12 hpc 155/105
20 ghdsu
300m run

F3

F3:A1: Deadlift (@3010; 5x8-10)
no rest
F3:A2: Push-ups (@30X1; 5x8-12)
advanced use weight
F3:B: Metcon (AMRAP - Reps)
15 min amrap

3-6-9....

Push ups
Sit ups
Cals on rower

Adv:use weight on push ups 45/25

Sol Endurance

SE: Metcon (Time)
200/140 m row; x20; rest 90 secs between sets; rest 5 mins between rounds 10 and 11

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