Wod for 4/1/19 20 MIN FOR Floor Press 1rm - Try to beat prev pr THEN 8 MIN EMOM (ALT) Dumbbell Rows 8 DIPS 12 12 MIN AMRAP 200M RUN 10 HANG POWER CLEANS 155/105 10 BACK SQUATS
Are you using Sugar wod?! It’s a free app and so easy/fun to track your workouts!!! 👊🏼 Wod for 3/30/19 25 min to find 1 rep max clean and jerk 12 MIN AMRAP 60 DOUBLE UNDERS 30 OVERHEAD SQUATS 95/65 10 MUSCLE UPS
Wod for 3/29/19 9X EVERY 60 SEC Speed bench 50% x 3 THEN 8 MIN EMOM(ALT) BARBELL Rows 8 DIPS 12 7MIN AMRAPS LADDER BY 2'S THRUSTERS 45/35 BURPEES
Men’s tees and ladies tanks. WOD for 3/27/19 20 MIN TO FIND MAX SPLIT JERK FROM THE RACK 15 MIN AMRAP 8 KB SWINGS 2/1.5 8 T2B 16 CAL ROW Extra Credit on your own: 20 MIN FOR FRONT squat – 1rm Try to beat prev pr THEN 10 MIN EMOM(ALT) BANDED pullthroughs 15 Spread eagle situps 15
Wod for 3/26/19 30 MU FOR TIME OR 6 ROUNDS OF 5 C2B 5 RING DIPS 15 MIN CAP REST TILL 20 MIN THEN 4 200M SPRINTS GO EVERY 2:30
And thank you to all who attended Matt’s service. To say he touched many people’s lives, is an understatement. The room was full of people and such an out pouring of love for Matt and his family. Many people got up and spoke, walked around and shared stories, and like Matt would have wanted, old and new CrossFitters were together. It had been some time since many of us had seen each other. I’m sure Matt was pleased with the turn out. We are all so lucky to have known such a wonderful man. May we go forward and be the things we loved about Matt. #SmileLikeMatt Wod for 3/25/19 20 MIN FOR Close grip bench – 1rm– Try to beat prev pr THEN 8 MIN EMOM(ALT) Dumbbell Rows 8 PALMS UP DIPS 12 7 MIN AMR
Also, tomorrow, 3/21 is the anniversary of the four officers who lost their life 10 years ago. Some of you may recall doing “Danny” just a few weeks ago. It’s been a somber week for CFS, but we are a family, and in times like these, we NEED and WANT to be together. Wod for 3/21/19 Set up DL weight. Practice BMU. 20 MIN AMRAP 6 DEADLIFT 315/225 2 MU 6 BURPEE OVER BAR 12 MED BALL CLEANS 20/14
In times of pain and discomfort, I challenge you to smile as big as Matt. Ear to ear, with your eyes, showing all your teeth and simply glowing. Share it. Matt was a pillar of the CrossFit Solano community. He attended several competitions as a spectator and participant. He participated in the CrossFit Open; Friday night lights, beers and judging. And of course, cheering. He helped facilitate and organize our “Thankslifting” in-house comp. Winners got turkeys from his work :) I never saw Matt upset or angry, unless he was doing double unders. So when people ask, what can I do, you can step up! Be the Matt of CFS. Keep his smile alive by passing it on. Get checked out! If something is wron
Wod for 3/18/19 15 MIN FOR Bench Press – work up to 90% of 1rm THEN 8 MIN EMOM(ALT) barbell rows 8 PALMS UP STRICT PULL UPS 8 30-25-20-15-10 KETTLE BELL SWINGS 1.5/1 PISTOLS 15 MIN CAP
I was recently introduced to SUGAR WOD - it is a FREE app that allows you to track your workouts and post them to an electronic "white board". It is a great tool to not only track you day to day progress in the gym, but a way to see what weights you used in similar workouts if scaled, track your one rep maxes and keep up with benchmarks. Download the app and start entering your CFS workouts TODAY. WOD for 3/16/19 Workout 19.4 For time: 3 Rounds: 10 Snatches (95/65) 12 bar facing burpees Rest 3 minutes, then: 3 Rounds 10 Bar Muscle-Ups 12 bar facing burpees Time Cap: 12 minutes
Wod for 3/15/17 9X EVERY 60 SEC Speed bench 45% x 3 THEN 8 MIN EMOM(ALT) barbell rows 8 STRICT PULL UPS 3 ROUNDS 2 MIN ROW FOR METERS 1 MIN MAX THRUSTERS 75/55
WOD for 3/14/19 20 MIN TO FIND 2RM OHS 6 ROUNDS 10 OVERHEAD SQUATS 115/75 10 GHD'S 100M RUN
WOD for 3/13/19 10 MIN ALT EMOM 10 BURPEES 15/10 CAL ROW 30 THRUSTERS 95/65 90 DOUBLE UNDERS 20 THRUSTERS 60 DOUBLE UNDERS 10 THRUSTERS 30 DOUBLE UNDERS Extra Credit: Max Effort 20 MIN FOR good morning – work up to a 1rm THEN 8 MIN EMOM (ALT) Back Extension 15 BAND pulldown 15
Thank you everyone who came Saturday!! If you missed it, The Newton Family was gifted $10,000 from an organization called Everyday Warrior. Janessa from EW, flew from Oregon to personally hand deliver the check! Matt, you’re our WARRIOR. WOD for 3/12/18 20 MIN FOR CLEAN COMPLEX OF: DEADLIFT HANG CLEAN PUSH PRESS FRONT SQUAT FULL CLEAN SPLIT JERK 3 ROUNDS 7 POWER CLEANS 205/135 7 BOX JUMPS 30/24 7 HSPU 15 MIN CAP
Wod for 3/11 20 MIN FOR FLOOR Press – work up to a 1rm THEN 8 MIN EMOM(ALT) barbell rows 8 PALMS UP STRICT PULL UPS 8 3 ROUNDS 1 MIN EACH STATION S2OH 75/55 FRONT SQUATS HANG CLEANS 1 MIN REST
19.3 - click here for standards And because everyone loves gatherings and celebrating our community - optional potluck to follow
Don't forget to come in for 19.3 this Saturday! We will be running heats however needed until everyone goes! We look forward to seeing a large group!! Let's hope the energy helps us all give 110% WOD for 3/8/19 9X EVERY 90 SEC Speed bench 55% x 3 THEN 8 MIN EMOM(ALT) Barbell rows 8 (PALMS UP) STRICT PULL UPS 8 6 ROUNDS 6 POWER SNATCHES 115/75 6 HSPU 10 MIN CAP
