October 4th WOD


Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Push Press (6x5)
build to a tough set of 5; rest as needed
L1:B: Metcon (Time)
4 Rounds for time

12 sh2oh 115/80
15 kbs 53/35
18 walking lunges total
21/14 cal ab/ski/row

Level 1 Rx+

L1+:A: Split Jerk (18 min e2mom; 1 split jerk)
build to a tough single
L1+:B: Metcon (AMRAP - Rounds)
Emom until 50 Thrusters 135/95 are complete

***start each minute with 5 burpees


F3:A1: Farmer Walk with DB OH (200m fw w/Db oh; x5)
load based on coach's discretion; no rest
F3:A2: Flutter Kicks (5x 20-50)
rest 90 secs
F3:B: Metcon (Calories)
30/30 ab x15; record total cals

Sol Endurance

SE: Track Workout (Time)
Meet at Phoenix College at 6:00am


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



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM