Blog

September 25th WOD

9/25/2017

Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Back Squat (@10X1; 5-3-1-5-3-1)
wave load; build to a tough single; rest 3 mins between
L1:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

5 front squats 135/95
7 bar over burpees
9 pull ups
11 t2b
1 shuttle run

Level 1 Rx+

L1+:A: Front Squat (@13X1; 2-2-2-2-2-2)
build to a tough double
L1+:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

7 front squats@185/125
9 bar over burpees
11 c2b pull ups
13 t2b
1 shuttle run

F3

F3:A1: Back Squat (@20X1; 6-6-6-6-6-6)
build to a tough set; no rest
F3:A2: Monster walks (@20X1; 6x40' )
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

15 air squats int; gb squats 44/26 adv 53/35
15 sit ups int/adv t2b
15 ring rows int/adv pull ups
15/10 cal ab

Sol Endurance

SE:A1: Pull-ups (5x12-15)
Strict! advanced use weight; no rest
SE:A2: V-Ups (5x20-40)
no rest
SE:A3: DB Military Press (@3010; 5x10-12)
rest 2 mins
SE:B: Metcon (AMRAP - Reps)
5 Rounds for Reps

1 min max m ski
1 min max m row
1 min max cal ab
Run 200m
Rest 1 min

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