Blog

October 9th WOD

10/9/2017

Sol CrossFit - Phoenix, Arizona

Level 1
L1:A: Back Squat (@20X1; 5-5-5-3-3-3)
build to a tough triple ; rest 3 mins between
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

8 PC 135/95
12 Pull ups
8 Front Squats 135/95
12 T2b
200m run

Level 1 Rx+

L1+:A: Front Squat (20 min e2mom; 2 front squats@20X1)
build to a tough double
L1+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

8 PC @155/105
12 c2b pull ups
8 Front Squats @155/105
12 T2b
200m run

**no scaling today for this workout rx+

F3

F3:A1: Weighted Reverse Lunges (@20X1; 8-8-8-8-8)
build to a tough set; no rest
F3:A2: Monster walks (@20X1; 5x10/leg )
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

12 kbs 26/18 int 35/26 adv 53/35
12 kbs Dl
12 Gb squats
12 ring rows
12 sit ups or v-ups
200m run

Sol Endurance

SE:A1: Weighted Pull-ups (5-3-1-5-3-1;wave load)
build to a tough single; if you don't have strict pull ups scale to assisted ring pull ups@30X1; 6x6; no rest
SE:A2: Russian twists (5x40-60)
no rest
SE:A3: Shoulder Press (@3010; 5x8-10)
rest 2 mins
SE:B: Metcon (8 Rounds for time)
For time; 8; rest 2 mins between sets
800m run

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