Saturday

WOD for 2-29-20 1RM Snatch 2 rounds for time: •10 Deadlifts #185/315 (M50+ #165/255) •20 Deficit HSPU (2"/4.5" deficit) •30 Dumbbell Front Squats #35/50 (M50+ 30/45)

Makena and Brandi (mommy, who’s pregnant!!)

It’s sad to workout alone!! But Makena makes sure Brandi NEVER feels alone mid WOD 😊 WOD for 2/28/2020 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 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 **Goal is to increase the load to a challenging effort** Complete as many rounds as possible in 14-minutes: •5 Ring Muscle Ups •200m Run •10 Burpee Box Jump Over 20"/24"

Consistency is key. Sarah holds it down for 0700

WOD for 2/26/2020 Complete 3 rounds of: •12-15 Straight Arm Lat Pullover •10-12 Standing Dumbbell Behind the Head Tricep Extension •12-15 Banded Face Pulls In 4 sets build to a max Push Press + Jerk Complex (5 Push Press + 1 Jerk) Complete as many rounds as possible in four 2-minute sets. Rest 1-minute between sets: •5 Clusters #95/135 (M50+ #75/115) •10 Chest-to-bar Pull-ups **Pick up where you left off after each rest.**

Keep it up Dayna!

WOD for 2/26/2020 4 sets of: •Bear Crawl Forward (bent knees with hips low) 20-25' •Bear Crawl Backward (straight legs and high hips) 20-25' •8-12 Ring Rows Complete 3 rounds of: •Max L-Sit or Seated Pike Ups •Rest 30 sec •Max Supine Chinese Plank •Rest 30 sec Complete 4 rounds for time: •8 Plate Sit-ups #25/45 Bumper Plate (M50+ #15/25) •10 Push-ups •12 Pistols

Dustin getting stoned at 0500

I hope, those that haven’t gotten to use the stones before, enjoyed the new movement! WOD for 2/25/2020 Build to a 1 RM Clean & Jerk in 7 sets of 1 starting your first working set at 75-80% and increase the load for as long as you can stick the Jerk. Complete as many rounds as possible in 7-minutes: •12 Sumo Deadlift High Pulls #65/95 (M50+ #55/75) •12 Wall Balls #14/20-10'

Monday

WOD for 2/23/2020 Complete 3 rounds of: •15-30 sec Front Scale (each side) •30-60 sec Rest •15-30 sec Back Scale (each side) •30-60 sec Rest Complete 2-3 sets of: •8 Barbell Rollouts •15 Seated Pike Ups •40-60 sec Supine Chinese Plank Complete as many rounds as possible in 21-minutes: •12/18 Calorie Bike/Row/Ski Erg •4 stones 93/142 M50+ (73/116) •400m Run •2-minute Rest *If you complete the last round after the 19th minute, you are done*

Saturday

WOD for 2/22/2020 “Chelsea“ Each minute on the minute for 30 minutes: • 5 Pull-ups • 10 Push-ups • 15 Air Squats **Score the total number of completed rounds within the minute. Modify the workout by completing 1 round in every 2-minutes.**

Friday

WOD for 2/21/2020 Complete 3 rounds of: •40-60 sec Supine Chinese Plank •15 Banded High to Low Wood Chops •30' Slow Bear Crawls (Hips level with shoulders and the knees just off the ground) Complete 3 rounds of: •30 sec Glute Bridge Rotations (moving slow and controlled) •30 sec right side Plank Toe Taps •30 sec left side Plank Toe Taps •20-30 sec L-Hang Five rounds of: •12 Deadlifts #105/155 (M50+ #95/135) •9 Hang Power Clean (same weight) •6 Push Jerks (same weight)

Thursday

Super proud of this guy! Ryan was a member way back when, then moved, started a new career and FAMILY! But he’s back and he’s better than ever! I'm proud of your “come back” Ryan! You’ve been killing it! wod for 2/20/20 Cleans - Complete 4 sets of 2 working between 88-93% of your 1RM Clean & Jerk. Complete 4 rounds for time: •200m Run •12 Single Arm DB Press (complete 6 on one side, then switch) #35/50 (M50+ #25/40) •200m Run •6/8 Strict Pull-ups

Wednesday

WOD for 2-19-20 Complete 3 rounds for time: •10 Power Snatch #65/95 (M50+ #55/75) •12 Toes-to-bar•8 Bar Facing Burpee Push/Split Jerk Complete 7 sets of 1 working from 80+% of your 1RM Push/Split Jerk. **Athletes will need to choose one style of Jerk (Push or Split) to stick with for the month.**

Tuesday

So many PRs today!! Hope you guys were as pumped as we were for you!! Click here to sign up for the Body Fat Testing Truck: https://norcalbodyfattest.com/TestingEvents Muscle snatch & snatch balance Complete 3 sets of (3+2) working to a heavy set for the day. Snatch grip push press & overhead squats Complete 3 sets of (6+4) working up to a moderate to challenging effort for the day. **Re-racking the bar behind the neck is the limiting factor.** Complete 5 rounds for time: •450/500m Row •12 Back Squat #95/135 (M50+ #75/115) •400m Run

Monday - Presidents’ Day regular hours

We are open regular hours. WOD for 2/17/2020 Complete 3 rounds of: •10-12 Dumbbell Bent Over Reverse Flies •10-12 Standing Dumbbell Behind the Head Tricep Extension •15 Banded Ys Complete 6 sets of: •1 Hang Clean from the mid thigh (between Position 1 & 2) **Begin your first working set between 75-80% of your 1RM and increase to find a max for the day.** Complete as many rounds as possible in three 2-minute rounds, rest 1-minute between rounds: •8 right arm Dumbbell Hang Clean & Press (not Jerk) #35/50 (M50+ #25/40) •8 right arm Overhead Walking Lunge •8 left arm Dumbbell Hang Clean & Press •8 left arm Overhead Walking Lunge •16 Sit-ups

Saturday

WOD for 2/15/2020 Complete 3 sets of 3 working between 69-79% of your 1RM Snatch. Complete five 3-minute rounds: •8 Front Squats #115/185 (M50+ #105/155) •8 Deadlifts (same weight) •Max Lateral Burpee Over Bar Rest 2 minutes between rounds. **Score the total number of Lateral Burpee Over Bar completed from all 5 rounds.**

Friday

WOD for 2/14/2020 4 sets of: •1 Wall Walk + 20-30 sec Hold + 10-15 Hollow Rocks •5-8 Strict Chin Ups With a Partner, complete as many rounds as possible in 20-minutes: Begin each round with a 400m Run (together) Then, alternate the following stations: •250/300m Row •12 Hand Release Push-ups •12 Alternating Dumbbell Snatch #35/50 (M50+ 25/40) Athletes will alternate who starts each round. Example: Partner A starts the round with the row, then Partner B completes the Hand Release Push-ups, then Partner A completes the Alternating DB Snatches. After both athletes return from the second round run, Partner B will start with the row, then Partner A does the Hand Release Push-ups, and Partne

Thursday

WOD for 2/13/2020 Complete 3 rounds of: •12-15 Straight Arm Lat Pullover •10-12 Double Dumbbell Skull Crushers •12-15 Banded Face Pulls (1-2-3 Tempo of 1 sec Pull + 2 sec Hold + 3 sec Negative) Complete 6 sets of 2 working between 65-75% of your 1RM Push Jerk. **Athletes will need to choose one style of Jerk (Push or Split) to stick with for the month.** Complete as many rounds as possible in 10-minutes: •6 Clean & Jerk #95/135 (M50+ #75/115) •12 Box Jumps 20"/24"

Wednesday

WOD for 2/12/2020 Complete for time: •40/50 Calorie (cap at 5-minutes) •2-minute rest •1 mile Run •2-minute rest •50 Pull-ups Complete 2-3 sets of: •8 Barbell Rollouts •15 Seated Pike Ups •20 Butt Ups

Keep rowing Hack

Some in the mornings, not sure of the afternoons, has asked about these crazy rowing workouts... you’ve seen them in sugar WOD. Coach Hack made a goal to row ONE MILLION METERS in 2020. Therefore, to break up the sitting, he’s found workouts to incorporate other movements. Pretty smart. If you ever rowed even a 5K you’d get it. WOD for 2/11/2020 Complete 6 sets of: •1 High Hang Squat Clean (Position 1) •1 Floating Squat Clean (lower the bar to just off the ground) **Begin your first working set between 75+% of your 1RM Squat Clean.** Complete as many rounds as possible in 8-minutes: •12 Wall Balls #14/20# •12 Deadlifts #155/225 (M50+ #135/205)

Monday

WOD for 2/10/2020 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 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 Complete for time: •50 Calorie Row •50 Burpee Box Jump Overs 20"/24"

Keep it up Jenae

WOD for 2/8/2020 Complete 5 sets of 3 Low Hang (Position 2) Squat Cleans **Begin your first working set at 70-75% of your 1RM and increase the load.** Complete 5 rounds for time: •6 Dumbbell Power Cleans #35/50 (M50+ #25/40) •6 Front Squats •30 Double Unders

Wednesday left everyone on the ground

WOD for 2/7/2020 Complete 3 sets of: •30 sec Grasshoppers (alternating sides) •20 sec Glute Bridge •40 sec Glute Bridge Hold •30 sec Rest Complete 6 sets of 2 working between 65-75% of your 1RM Jerk. **Athletes will need too pick one Jerk style (Push or Split) and stick with it for the month.** Complete as many rounds as possible in 6-minutes: •8 Barbell Strict Press #65/95 (M50+ #55/75) •6 Lateral Burpee Over Bar

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