Blog

October 18th WOD

10/18/2017

Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Push Press (10 min emom; 2 Push press)
build to a tough double
L1:B: Metcon (Calories)
3 min amrap w/a partner

Max cals on ab
Rest 8 mins
L1:C: Metcon (Time)
For time(no partner)

100 hr push ups for time
Run around mall

Level 1 Rx+

L1+:A: Split Jerk (10 min emom; 2 split jerk)
build to a tough double
L1+:B: Metcon (Calories)
3 min amrap w/a partner

Max cals on ab
Rest 8 mins
L1+:C: Metcon (Time)
For time

100 sh2oh 115/80

***everytime you drop the bar run 150m(to hedge)

F3

F3:A1: Strict Press+Push Press (2+2x8)
load based on coach's discretion; no rest
F3:A2: Metcon (Time)
Ski 100m; x8; rest 2 mins
F3:B: Metcon (Calories)
30/30 row; x9 ; 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