Blog

September 13th WOD

9/13/2017

Sol CrossFit - Phoenix, Arizona

Level 1
L1:A: Push Press + Push Jerk (3+3; x6)
build to a tough complex; rest as needed
L1:B: Metcon (Time)
For time

60 pull ups
80 hr push ups
Run around mall

Level 1 Rx+
L1+:A: Push jerk + split jerk (2+2x8)
build to a rough set
L1+:B: Metcon (Time)
For time

50 strict pull ups
65 hspu
Run around mall

F3
F3:A1: Dumbbell Lateral Raise (5x10)
no rest
F3:A2: Metcon (5 Rounds for time)
Ski 200m; x5; rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

20-50 sit ups
20-50 step ups
400m run/ski

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