Blog

September 27th WOD

9/27/2017

Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Push Press + Push Jerk (1+2; x8)
Push press+push jerk; build to a tough complex; rest as needed
L1:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

200m fw w/db oh 53/35(kb) 25/15
15 v-ups
10 burpees

Level 1 Rx+

L1+:A: Push jerk + split jerk (1+1x10)
Push jerk+split jerk; build to a rough set
L1+:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap w/a partner

Complete

20 t2b
15 burpees
10 pc 155/105
200m run(both partners)

Partner 2- hold 95/65 loaded barbell oh while partner works, switch as needed

***both partners run

F3

F3:A1: DB Military Press (@3010; 5x10)
no rest
F3:A2: Metcon (5 Rounds for time)
Ski 225m x5
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

7 ring rows/pull ups
7 push ups
7 sit ups
7/4 cal ab

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