Friday
Wod for 3/1/19 9X EVERY 90 SEC Speed bench 50% x 3 THEN 8 MIN EMOM(ALT)
barbell rows 8(PALMS UP)
MATADOR DIPS 12 2 ROUNDS
2 BAR MU
200M RUN
20 PUSH UPS
100M BACKWARD RUN

Congrats to our 10am client Monica
She wanted to expand her knowledge of CrossFit and sent herself to the CrossFit L1 last weekend! Wod for 2-28-19 PARTNER DANNY/ 1 WORKING AT A TIME
20 MIN AMRAP
30 BOX JUMPS 24/20
20 PUSH PRESS 115/75
30 PULL UPS

Wednesday
WOD for 2/27/19 12 RDS OF TABATA ALT
FLUTTER KICKS
HOLLOW ROCKS
SIT UPS 16 MIN AMRAP
6 DB HANG SNATCHES 100/70
10 TOE TO BAR
400M RUN
Max Effort Squat 20 MIN FOR FRONT squat – work up to a 1rm THEN 8 MIN EMOM (ALT) Back Extension X 15 MAX HANGING L-SIT

Great job on 19.1
One down, four to go!! Great job everyone!! Wod for 2/26/19 15 MIN TO BUILD TO A HEAVY COMPLEX OF:
POWER CLEAN
PUSH PRESS
HANG CLEAN
SPLIT JERK 15-12-9 THRUSTERS 95/65
PULL UPS
5 MIN CAP REST TILL 8 MIN MARK THEN
15-12-9 THRUSTERS 115/75
C2B 7 MIN CAP
Monday
Wod for 2/25/19 20 MIN FOR Close grip bench – work up to a 1rm THEN 8 MIN EMOM(ALT)
barbell rows 8(PALMS UP)
STRICT PULL UPS 8 14 MIN AMRAP
50 DOUBLE UNDERS
400M RUN
50 DOUBLE UNDERS
30 CLEAN & JERKS 135/95
50 DOUBLE UNDERS
20 MU
Saturday 2-23-19
Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots
19-cal. row M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.
Friday
Reminder we will do open workouts Saturday mornings. IF you can’t make Saturday morning, this Saturday, Coach Hack is offering to open the gym at 5:30pm for 19.1. Wod for 2/22/19 9X EVERY 90 SEC
Speed bench 45% x 3 THEN 8 MIN EMOM(ALT)
MATADOR DIPS 12
Ski Erg/ROW Cals 20/15 2 ROUNDS
3 MU
10 HANDSTAND PU
4 ROUNDS
6 PISTOLS
10 PUSH UPS
6 ROUNDS
10 SIT UPS
20 DU'S 12 MIN CAP
Thursday February 21st
WOD for 2-21-19 15 MIN FOR 3RM STRICT PRESS WOD: 50 PUSH UPS
21 PULL UPS
800M RUN
21 PULL UPS
50 PUSH UPS
Wednesday
Did you sign up for the Open? Do you want too? Register by going to Mondays post or by simply “googling” CrossFit 2019 Open. Reminder. Workouts will be performed on Saturdays. Additionally, while the Open is the taking place! You can still start at CrossFit Solano!! Message us via any of our social media’s or email Ljosephcfs@gmail.com to get started. We want to help you reach your fitness goals and HAVE FUN DOING IT!! I promise there is at least one person in every class you
Tuesday is for snatching!!!
Wod for 2/19/19 20 MIN FOR SNATCH COMPLEX OF :
POWER SNATCH
OVERHEAD SQUAT
HANG SNATCH
2 OVERHEAD SQUATS 12 MIN AMRAP
8 DEADLIFTS 95/65
6 SNATCHES
4 OVERHEAD SQUATS
200M RUN