WOD for 11/1/19 3 sets of: •10-12 Static Banded Dead Bug •16 Glute Bridge Reach (rotating each side to side) •12-16 Hanging Windshield Wipers Complete as many rounds as possible in 24-minutes: •800m Run •12 Alternating Dumbbell Snatches #35/50 (M50+ #25/40) •12 Single Arm Overhead Walking Lunges (alternate every 6th rep) •7/10 Strict Pull-ups

Regular hours tomorrow! Costumes optional. Or wear a fun tank! WOD for 10/31/19 Accessory: 3 sets of: •30 second Farmer Carry March (heavy DBs) •30 second L-Sit Hold •30-40 seconds Rest Thrusters (from the rack) Complete 6 sets of 1 working up to a near max effort for the day. Complete 4 rounds: 1-minute max Calorie Bike 3-minute Rest (At some point during the rest, you must accumulate 40 seconds of an L-Sit) **Score the total completed Calories completed during the working intervals.**

FYI to anyone interested. It is a one day sale. WOD for 10/30/19 Complete 3 sets of: •15 Standing Pallof Press (each side) •40 second Russian twists •30-60 second Hollow Hold Score A: •Complete 1 Power Snatch every minute on the minute for 8-minutes working up to a 1RM for the day. Then, rest 2-minutes (set up the bar for the next lift and rest) Score B: •Complete 1 Hang Power Clean every minute on the minute working up to a 1RM for the day. **The goal is to only count the solid and good reps. If your feet land too wide, with the elbows soft or low, or get pushed into a squat, they should not count to your total or your 1RM attempts.** Complete as many rounds as possible in 6-minu

WOD for 10/29/19 3 sets of: •6 Alternating Forward Lunge (stay in place) •6 Alternating Curtsy Lunge (each side - add weight with a DB or KB in the Goblet Rack position) •12-15 Banded Clamshells (each side) 7x1 1RM Back Squats Complete as many rounds as possible in 6-minutes: •Starting with and completing a 7/10 Calorie Bike/Row every 2nd minute •Max Rep Wall Balls **Complete the bike at minutes 0, 2, 4 to complete the bike (Bike caps at 50-seconds)**

Happy birthday Dale!! We love seeing you during your 0500 visits, likewise at 1630 when you’re leaving for work. How lucky did  we all get to have a friend like you!! WOD for 10/29/19 3 sets of: •60 second Barbell Rotation •12-15 Standing Pallof Press •12-16 Hanging Windshield Wipers Complete for time: •900/1000m Row •21 Toes-to-bar •21 Push-ups •700/750m Row •15 Toes-to-bar •15 Push-ups •500m Row •9 Toes-to-bar •9 Push-ups •250m Row

WOD for 10-26-19 Workout 20.3 / Workout 18.4 Time cap: 9 minutes Diane 21-15-9 reps of: Deadlifts ♀ 155 lb. ♂ 225 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts ♀ 205 lb. ♂ 315 lb. 50-ft. handstand walk after each set Notice I kept the symbols of ♀ ♂. They're fun!

Warning. Slowest round is your score.... WOD for 10/25/19 3 rounds of: •10-12 Barbell Rollouts (add #15 plates to the bar) •15 Side Plank with hip lift (each side) •30 sec Rest 3 sets of: •8 Single Arm Up Right Rows (each side - use a light weight) •2 Chin Ups (hold at top for 10 sec with a 5 sec negative, add weight if possible) Complete 5 rounds starting every 5th minute on the minute : •12/17 Calorie Bike/Row •5 Hang Squat Snatch #75/115 (M50+ #65/95) •10 Chest-to-bar Pull-ups **Time each round individually, and score the slowest of the 5.**

Your zip ups and barbell tees and tanks have arrived!!! Pick up!!! WOD for 10/24/19 3 sets of: •10-12 Dumbbell Lat Pullover + Tricep Extension •8-10 Dips (bar or rings depending on abilities) In 5 sets, work up to a 1 RM Jerk from the rack Complete 10 rounds for time: •250/300m Row •1-minute rest

WOD for 10/23/19 Core: Complete 3 sets: •15 Standing Pallof Press (each side) •8 Lateral Medicine Ball Throws •30-60 second Hollow Hold Accessory: Complete 2-3 sets of: •15 Banded Clamshells (each side) •15 Barbell Glute Bridges •10 Cossack Squats (total reps) Complete 5 sets of: • 1 Clean Pull + 1 Hang Power Clean + 1 Power Clean (from the ground) **Start working at 70% of your 1RM Power Clean and increase the load for as long as you can consistently receive the bar in a quality position.** Complete as many rounds as possible in 8-minutes: •10 Dumbbell Hang Power Clean #35/55 (M50+ #25/35) •8 Dumbbell Strict Press •100m Farmer Carry **Score the Farmer Carry as 2 reps (50m

Second order of zip up hoodies will be picked up tomorrow afternoon, and available for pick up Wednesday!! WOD for 10/22/19 3 sets of: •10-12 Suitcase Deadilft (touch the KB outside the feet) •8-12 Strict Pull-up (complete in 2-3 sets with a band if needed) 6 sets of 2 Back Squats working between 80-90% of your 1RM Back Squat. Complete 4 rounds for time : •20 Air Squats •200m Run

WOD for 10-21-19 Complete 3 rounds of: •1-minute max Push Press #55/75 (M50+ #45/65) •1-minute max Toes-to-bar •1-minute max Lateral Burpee Over Bar •1-minute max Calorie Row •1-minute Rest

WOD for 10-19-19 CrossFit Open WOD 20.2 20 minute AMRAP 4 dumbbell thrusters 50/35 6 toes to bars 24 double unders

WOD for 10/18/19 Complete 4 rounds starting every 2nd minute on the minute: •1 Wall Walk + 20-40 seconds wall facing handstand hold •5-8 Hollow Rocks •5 V-ups •20-30 second Hollow Hold Complete as many rounds as possible in 6-minutes: •3 Hand Release Push-ups •3 Power Cleans #95/135 (M50+ #75/115) •6 Hand Release Push-ups •6 Power Cleans •9 HRPU, 9 PC, 12,12,15,15, etc.

Remember you need 15 checks in for the month of October!!! While we are at it, how are your goals coming along? Most people I see in the mornings show up 5-10 minutes early, this is time you could be doing mobility to improve range or motion, it’s time you could practice double unders (it’s truly the only way to improve, just do them), it’s perhaps a time you could practice a skill. What could you improve or change or do in 10min?  Well if you came 5 days a week, that’s 50 minutes!! WOD for 10/17/19 Accessory: In 3 sets, establish a max effort L-Sit. **Athletes must complete 5/8 Strict Pull-ups between each set** **Rest at least 90 second after each attempt**" Metcon: Complete 5 rounds sta

WOD 10/16/19 3 sets of: •8 Parallette Shoot Throughs •8-10 Defict Push-ups •10-12 Ring Rows 3 rounds •40-sec Jefferson Curls •20-sec Rest •30-sec Pallof Press (each side) •20-sec Rest •40-sec Glute Bridge Rotation (alternate directions) 5 sets of 3 Back Squat working between 68-78% of your 1RM Back Squat. Complete 4 rounds for time: •8 Wall Balls #14/20# to 10' •10 Russian Kettlebell Swing #53/70 (M50+ #35/53)

WOD for 10/15/19 Accessory: 3 sets of: •8 Barbell Rollouts (hold the out for 2-3 seconds) •12-18 Banded Face Pulls •10-12 GHD Hip Extension + 20-30 sec Static Hold Complete as many reps as possible in 3 minutes: •50 Double Unders •5 Squat Cleans #135/205 (M50+ #115/185) •25 Lateral Burpee Over Bar **2-minute rest before starting Part B** Complete as many reps as possible in 5-minutes: •50 Double Unders •5 Squat Cleans #135/205 (M50+ #115/185) •25 Lateral Burpee Over Bar **3-minute rest before starting Part C** Complete for time: time cap (9-minutes) •50 Double Unders •5 Squat Cleans #135/205 (M50+ #115/185) •25 Lateral Burpee Over Bar

Did you know  Every year CFS participated in the Solano Turkey Trot?! This will be our 10th year!! Come to cfs first to warm up, we walk together to the start line, then return to cfs for potluck, beer and mimosas!! Sign up under Team CrossFit Solano! WOD for 10/14/19 3 sets of: •8 Alternating Forward Lunge (staying in place) •8 Alternating Curtsy Lunge (each side - add weight with a DB or KB in the Goblet Rack position) •12-15 Banded Clamshells (each side) 3 rounds of: •30 sec Glute Bridge Hold •20 sec Glute Bridge Lift right side •20 sec Glute Bridge Lift left side •20 sec Glute Bridge Hold •60-90 sec Prone Plank •30-60 sec Rest Power Snatch Complete 5 sets of: •1 Snatch High Pull +

Registered athletes - do not forget to enter your score!!! 10/12/19 20.1 10 rounds for time of: • 8 ground-to-overheads • 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes

https://youtu.be/GdAXt7YyGe0 ^^ watch for Turkish get up demo ^^ 10/11/19 3 sets of: •10 Cossack Squats (add KB for a Goblet Squat) •15 Barbell Glute Bridges •6-8 Bulgarian Split Squats (each side - moderate to challenging effort) Turkish Get UPS In 6 minutes work up to a challenging (near max) weight Turkish Get-up on both sides. (Score A) After finding a max Turkish Get Up, D-load the weight by #10-20 and complete as many unbroken reps (with quality) in 90-seconds on each side. Rest 1-minute between sides. (Score B) **4-minutes total for the max reps with the rest included.** Complete as many rounds as possible in 10-minutes: •3 Devil Press #35/50 (M50+ #25/40) •3 Dumbbell Box Ste

As of RIGHT NOW, 10/9 4:27pm the power is ON at CFS and we will be open tomorrow. WOD for 10/10/19 15min Split Jerk Complete 5 sets of 1 working between 80-85% of your 1RM Clean & Jerk Metcon Complete 5 rounds starting every 5th minute: •12/17 Cal row/bike •200m Run •3 burpee pull-up toes 2 bar **Time each round individually, then score the slowest of the 5 rounds.**