Blog

September 20th WOD

9/20/2017

Sol CrossFit - Phoenix, Arizona

Level 1
L1:A: Push Press + Push Jerk (2+2; x8)
build to a tough complex; rest as needed
L1:B: Metcon (Time)
4 Rounds For time

200m single arm fw 53/35(alternate at 100m)
200m run
20 oh walking lunges 45/25

Level 1 Rx+
L1+:A: Push jerk + split jerk (1+2x10)
build to a rough set
L1+:B: Metcon (Time)
4 Rounds For time

200m fw 70/53
25 walking lunges total 55/35
Run 200m

F3
F3:A1: Arnold Press (@3010; 5x10)
no rest
F3:A2: Metcon (5 Rounds for time)
Ski 200m; x5; rest 2 mins
F3:B: Metcon (Time)
4 Rounds for time

10-30 ring rows
10-30 push ups
200m 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