Blog

September 18th WOD

9/18/2017

Sol CrossFIt - Phoenix, Arizona

Level 1
L1:A: Back Squat (@10X1; 8-8-8-8-8)
build to a heavy set of 8; rest 3 mins between
L1:B: Metcon (Time)
For time

30 front squats 135/95 (from rack)
50 pull ups
70 v-ups
800m run

Level 1 Rx+
L1+:A: Front Squat (5-3-1-5-3-1)
wave load; build to a tough single
L1+:B: Metcon (Time)
For time

30 Front squats 185/125
50 pull ups
70 ghdsu
800m run

F3
F3:A1: Weighted Reverse Lunges (@20X1; 5x8)
build to a tough set; no rest
F3:A2: Powell Raise (@20X1; 5x12)
rest 2 mins
F3:B: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Rest 5 mins
F3:C: Metcon (Calories)
5 min amrap

Ab for cals

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