Terrific Tuesday! Nov 29
STRENGTH BACK SQUATS Back Squat for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3 reps @ 90% Last set of three is a max set, go for 3+...
Benchmark Monday! Nov 28
OLYMPIC LIFTS/ ACCESSORIES 20 minutes to work to a heavy 1 Rep Max for the day. METCON Elizabeth 21-15-9 reps for time of: • Clean...
Black Friday! Nov 24
BLACK FRIDAY! Partner wod 1 working at a time partition anyway Buy in partner 1 does 25 push ups then 200 box jump overs 24/20 150 wall...
Thankful Thursday! Nov 24
Have a wonderful day! Be safe! No classes today, but CrossFit Solano will be open (7am) for any turkeys participating in the Solano...
Work hard Wednesday! Nov 23
METCON 24 MIN AMRAP 200M RUN 20 HANG CLEANS 95/65 10 FRONT SQUATS 5 PULL UPS
Terrific Tuesday! Nov 22
STRENGTH WENDLER BACK SQUATS 5-5-5+ Back Squat for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5 reps @ 85% Last set is a max rep, 5+...
Benchmark Monday! Nov 21
BLACKJACK For Time 20 Push-Ups, 1 Sit-Up 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups ...continue this pattern until... 2 Push-Ups, 19...
Hero WOD Saturday! Nov 19
TAMA For time: •800-meter single-arm barbell farmers carry, 45/35 lb. •31 toes-to-bars •31 push-ups •31 front squats, 95/65 lb....
Flex It Friday! Nov 18
STRENGTH Build to a one rep max Back Squat! METCON 10 MIN CAP 1500M ROW MAX SINGLE ARM DEVIL PRESSES 50/35 **Score is total Devil Presses...
Thankful Thursday! Nov 17
OLYMPIC LIFTS/ACCESSORIES 25 MIN FOR BUILDING WEIGHT SNATCH PUSH PRESS SNATCH BALANCE OVERHEAD SQUAT (3 SEC PAUSE IN THE BOTTOM) METCON...
