Blog

September 12th WOD

9/12/2017

Sol CrossFit, Phoenix, Arizona!

Level 1
L1:A: Deadlift (@20X1; 5x8)
all sets working; rest 2-3 mins between sets
L1:B: Metcon (Time)
4 Rounds for time

25 alt db snatch 50/35
25 box jumps 24/20
250m row/200m ski

Level 1 Rx+
L1+:A: Power Clean + Push Jerk (1+2; x8)
build to a tough complex
L1+:B: Metcon (Time)
4 Rounds for time

20 alt db squat snatch 50/35
30' hs walk
20 ghdsu
30 dus

F3
F3:A1: Deadlift (@3010; 5x8)
no rest
F3:A2: Flutter Kicks (20-50)
rest 60 secs before A1
F3:B: Metcon (Calories)
30/30 ab; x15; record total cals

Sol Endurance
SE: 10k Row (Time)
Max Effort 10k Row

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