WOD for 2/1/2020 Part A: Take 8-minutes to warm up to 70% of your 1RM Snatch. Then, establish a 1RM Snatch in 8-minutes. Rest 5-minutes. Then complete part B... Part B: Take 8-minutes to warm up to 75% of your 1RM Clean & Jerk. Then, establish a 1RM Clean & Jerk in 10-minutes. Complete 2 rounds for time: •800m Run •20 American Kettlebell Swings #35/53 (M50+ #25/45) •20 Suitcase Walking Lunges (alternate after 10 steps)

WOD for 1/31/2020 Complete 3 sets (KB or DB): •8-10 Single Arm Upright Row (each side) •50' DB or KB Overhead Carry (each side) •100m Farmer Carry **The goal is to increase the load to a challenging effort** Complete 3 sets of: •40 sec Front Scale to Back Scale (each side- hold the end ROM for 3-5 seconds before transitioning to the next position) •60 sec Dumbbell Plank Pull Across FRAN 21-15-9 reps for time of: • Thruster #95/65 • Pull-ups

WOD for 1/29/2020 Complete 3 rounds of: •12-15 Straight Arm Lat Pullover •10-12 Standing Dumbbell Behind the Head Tricep Extension •12-15 Banded Face Pulls Complete 3 sets •3-5 Dumbbell Incline Bench Press (neutral grip- go heavy) •10-12 Dumbbell Bent Over Reverse Fly Complete 4 sets of 2 Turkish Get Ups working to a heavy double for the day. **Complete both sides at the same weight before increasing the load.** Complete 3 rounds for time: •60 Double Unders •30 Sit-

WOD for 1/29/2020 20min to find 1RM Squat Clean Dumbbell "DT" (9-minute cap): Complete 5 rounds for time: •12 Dumbbell Deadlift #35/50 (M50+ #25/40) •9 Dumbbell Hang Clean (same weight) •6 Dumbbell Shoulder-to-overhead (same weight)

Kas joined us at the end of last year and has been consistently coming to 6am! Squats are getting earlier, somethings are modified due to old football injuries, but no matter what, he keeps showing up. I’m proud of you Kas. Keep it up. Interested in joining? I promise we don’t offer what you’ve seen on ESPN! First class is free. Join by 1/31 and only pay $65 for your first month. WOD for 1/28/2020 Extra credit - Complete 2-3 sets of: •8 Barbell Rollouts •15 Seated Pike Ups

Dustin came in 4 days last week, can he do it again this week? Wait. Did I just jinx it? Reminder. Sign up this week and only pay $65 for your first month. Members, share with your friends. Email us to try a class for free first if you’d like. LJosephCFS@gmail.com WOD for 1/27/2020 Complete 3 rounds of: •Max L-Sit or Seated Pike Ups •Rest 30 sec •Max Supine Chinese Plank •Rest 30 sec Complete 5 rounds for time (30-minute cap): •7/10 Calorie Bike/Ski Erg/Row •5 Handstand

Todd has a knee issue he is rehabbing, but that doesn’t stop him from coming in. We simply make adjustments to movements so he can workout! WOD 1/25/2020 Complete 2 working sets: Set 1: Work up to 1 set of 2 reps @ 89-97% of your 1RM Back Squat. Set 2: Complete a max rep set working #20-30 less than set 1 (20 lb drop if under #300 , and 30 lb drop if over #300). Target of 15-20 reps. Complete as many rounds as possible in 6-minutes: •15/20 Calorie Row •12 Thrusters #75

WOD for 1/24/2020 Complete 3 sets of: •8-10 Dumbbell or Kettlebell Suitcase Deadlift (each side) + 50-80' Single Arm Front Rack Carry •15-20 Banded Face Pulls Complete 6 sets of 2 Front Squats, working up to a 2RM for the day. Complete 4 rounds for time: •4 Deadlift #165/275 (M50+ #155/225) •6 Burpee Over Bar •8 Toes-to-bar

Are you realizing January is almost over and you haven’t joined a gym? You wanted this year to be different... you always say you’ll lose 10 pounds, you’ll try something new, you’ll start weight training cause you’re tired of your under arm jiggling when you’re driving?! Whatever it is. If you’ve been looking to join a gym, and haven’t yet, we are offering you a deal! Join CrossFit Solano, during this last week of January and only pay $65 for the first month. (IE join 1/25, y

Be an example. WOD for 1/22/2020 Complete 3 sets of: •10 RDLs •80' Bear Crawls Complete 3 sets of: 30 sec Grasshoppers (alternating sides) 20 sec Glute Bridge 40 sec Glute Bridge Hold 30 sec Rest Is Complete 5 sets of (1+1+2) of: •Tempo Power Clean (3-second pull) + Floating Power Clean + Power Clean (regular speed) **Begin your first working set around 70-75% of your 1RM Clean Complete as many rounds as possible in 9-minutes: •450/500m Row •8 Single Arm Strict Pre