WOD for 11-30-19 1RM Clean and Jerk Then Complete 5 rounds starting every 4th minute: •12/18 Calorie Row/Bike/Ski erg (1:40min time cap) •10 Deadlift #165/255 (M50+ #155/225) •15 Box Jumps 20"/24" **Time each round separately, and score the slowest round.**

WOD for 11/29/19 Test 1RM Front Squat 1/2 OFF MURPH Wearing 10lb vest 1/2 mile run 50 pull ups 100 push ups 150 squats 1/2 mile run What a deal!!!!

Reminder. Turkey Trot is this Thursday. 5k starts at 8:20am. I’ll be at CFS to open the door so your belongings can be safely dropped off and potluck items left inside, at 7:45am. At 8:05 we will walk over to the start line. Everyone is welcome to hang out for the potluck post run. We will lock up the gym at 11am 🙂 Happy Thanksgiving!! WOD for 11/27/19 3 rounds of: •30 sec Grasshoppers •20 sec Rest •30 sec Alternating Hanging Knee Raises (bring both knees to right arm and down, then both knees to left arm and down) •20 sec Rest •30 sec Hanging Windshield Wipers •20 sec Rest •30 second of Alternating Leg V-up •20 sec rest Complete 50-40-30-20-10 for time: •Calorie Row •Sit-ups

WOD for 11/26/19 3 sets of: •8 Kettlebell Turkish Sit-up •4 Turkish Bridge Ups (hold 3-5 sec between reps) •1 Turkish Get Up (finish the rep on the ground) **Repeat on other side** Snatch - In 4 working sets, build up to 2RM Snatch for the day (not touch and go). Complete as many rounds as possible in 9-minutes •6 Devil Press #35/50 (M50+ #25/35) •8 Farmer Carry Box Step-up 20"/24" •100m Farmer Carry

WOD for 11/25/19 3 sets of: •8 Parallette Shoot Throughs •8-10 Defict Push-ups •10-12 Ring Rows Tabata Double Unders Rest 1-Minute Tabata L-sit Rest 1-Minute Tabata Strict Pull-ups Rest 1-Minute Tabata Handstand Hold Rest 1-Minute Tabata Row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. During the Double Unders and Row (Calories) for reps.

WOD for 11/23/19 Complete 5 sets of 1 working between: 2x1 @ 85 % 1x1 @ 88% 1x1 @ 91% 1x1 @ 93% Helen 3 rounds for time: 400m 21 Kettlebells 35/53 12 Pull ups

CFS Christmas party is 12/13 at Heretic Brewery 6pm. WOD for 11/22/19 3 sets of: •8 Jefferson Curls (#25-#35) •8-12 Dumbbell Lat Pull Over + Tricep Extension •12-15 Protracted Straight Arm Lat Pull Downs Complete 6 sets of 1 Tempo Front Squats + 1 Front Squat starting around 75% of your 1RM. Complete 3 rounds for time: •8 Thrusters #95/135 (M50+ #75/115) •12 Lateral Burp Over Bar

WOD for 11/21/19 2-3 sets of: •8 Incline YTWs •5 R leg Deadlift with barbell •5 L leg Deadlift with barbell Complete 4 sets of 2 working between 86-89% of your 1RM Clean & Jerk. Jerk (Split or Power) Complete 4 sets of 1 working at 90+% of your 1RM Clean & Jerk. Complete as many rounds as possible in 8-minutes: •4/6 Ring Dips •8 Knees-to-elbow •10 Sumo Deadlift High Pull #35/53 (M50+ #25/45)

Today had people like.... WOD for 11/20/19 4 rounds of: •30 sec Plate Sit Ups •30 sec Butt Ups •15-30 sec Hollow Hold •30-45 sec Rest Complete for time: •50/60 Calorie Bike/Row/Ski Erg •400m Sandbag Carry #50/#80 •30 Handstand Push-ups •200 Double Unders •10 Squat Cleans #135/205 (M50+ #115/185)

Thanksgiving we will not offer regular classes. We will open the gym for the Solano Turkey Trot, but no CrossFit Classes. Friday after Thanksgiving  (11/29) we will have 9am and 10am classes only. WOD for 11/19/19 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 Back squats - Complete 4 sets of 1 working at 92% of your 1RM Complete 4 rounds for time •450/500m Row •12 Wall Balls #14/20# •6 Hang Power Snatch #95/135 (M50+ #75/115)

3 sets of: •10 Alternating Forward Lunge (stay in place) •10 Alternating Curtsy Squat (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 Complete 5 sets of 2 working from 85-95% of your 1RM. Complete as many rounds as possible in 8-minutes: •9 Dumbbell Power Cleans #35/50 (M50+ #25/40) •6 DB Front Squats •3 DB Thrusters *Must complete each set unbroken for it to count, except the last round when the time expires*

In honor of the anniversary of the death of Vallejo Police Officer Jim Capoot, we will host “Capoot” this Saturday at 9am and 10am. Please come. #NeverForget WOD for 11/15/19 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* Complete 5 sets of 1 Tempo Front Squat + 2 Front Squats *Start around 70-80% of your 1RM Front Squat.* **Increase to a heavy load where you are able to maintain control through the full ROM** Complete as many rounds as possible by climbing the ladder in 7-minutes: •3 Squat Cleans #95/135 (M50+ #75/115) •3 Lateral Burpee Over Bar •6 Squat Cleans •6 Lateral

Monica set a new world record in Las Vegas tonight! 264.5. Additionally benched 110, which is more than a she’s been able too with a bum shoulder!! WOD for 11/14/19 Complete 3 sets of 3 working between 68-78% of your 1RM Clean & Jerk (focus on finishing with the legs and get under bar). Jerk (Power) Complete 4 sets of 1 working at 85-90%of your 1RM Clean & Jerk. Complete as many rounds as possible in 9-minutes •6 Toes-to-bar •30 Double Unders •3 Strict HSPU

Have you signed up for the Solano Turkey Trot?! All are welcome to join the CrossFit Solano Team. Run usually starts at 0800. I’ll be at cfs early so you can safely lock up your belongings. Following the run, everyone is welcome to join us for mimosas and potluck back at the gym. No regular classes will be offered on Thanksgiving. WOD for 11/13/19 3 rounds of: •40 sec Supine Chinese Plank •20 sec Rest •30 sec Side Plank Toe Tap •20 sec Rest •30 sec Pallof Press (each side) •20 sec Rest 3 sets of: •15-20 Banded Hamstring Curls •12-15 Barbell Glute Bridge •8-10 Dumbbell Death March Complete 5 rounds for time: •400/500m Row •15 Shoulder to Overhead #75/115 (M50+ #65/95) •15 Box Jumps 20"/

WOD for 11/12/19 3 sets of: •8-10 Standing Dumbbell Behind the Head Tricep Extension (2 hands 1 dumbbell) •10-12 Dumbbell Bent Over Reverse Fly •15 Straight Arm Lat Pulldown Complete 4 sets of 1 working at 89% of your 1RM Back Squat. Complete as many rounds as possible in 8-minutes: •12 Alternating Kettlebell Swing #35/53 (M50+ #26/44) •12 Goblet Squats •12 Suitcase Lunges (6 steps each side)

WOD for 11/11/19 Complete 3 sets of: •10-12 Barbell Rollout •15-20 Banded Face Pulls Complete 3 rounds (try to go unbroken): •20 second Side Plank Toe Tap (each side) •20 second Side Plank Rotations (each side) •60 second Prone Plank Hang from a pull-up bar for 6 minutes (Cap it at 30-minutes) Each time you drop from the bar, perform: •800-m Run •30 Push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military

Reminder we are only having 9am and 10am this Monday, 11/11 Veterans Day. WOD for 11/8/19 4 rounds of: •40 sec Supine Chinese Plank •20 sec Rest •30 sec Side Plank Toe Tap •20 sec Rest •40 sec Barbell Rotation •20 sec Rest 3 sets of: •10 Cossack Squats (add KB for a goblet squat) •15 Barbell Glute Bridges •8-10 Russian Step Ups (each side) Complete 5 sets of 3 Tempo Front Squats + 1 Front Squat *Start around 60-65% of your 1RM Front Squat* **Increase to a heavy load where you are able to maintain control through the full ROM** In 3 sets, complete as many reps as possible in 3-minute intervals: •Buy in: 12/18 Calorie Bike/Row/Ski Erg Then, with the remaining of the 3-minutes, co

WOD for 11/7/19 3 sets of: •10-12 Dumbbell Arnold Press •15 Banded Face Pulls Cleans - Complete 4 sets of 2 working between 80-83% of your 1RM Clean & Jerk. For time - •3/5 burpee pull-up toes to bar •600m Row •30 Overhead Squat #55/95 •600m Run •30′ right arm, 30′ left arm Dumbbell Overhead Walking Lunge #35/45 •16 Handstand Push Up •30 Box Jump 20"/24" •60 Kettlebell Swings #35/