WOD / BLOG | crossfitsolano

HOME
TESTIMONIALS
WOD / BLOG
ABOUT CROSSFIT SOLANO
GETTING STARTED
OUR TEAM
More

WOD for Wednesday, Sep 30:

1 REP MAX TEST! Front Squat Complete 6 sets of 1 Work to establish a 1 Rep Max Rest 2-3 minutes between sets after you pass 85% METCON 21-15-9 Thruster 55/75 (45/65) Cal Bike You've put in the work...You got this!

WOD for Tuesday, Sep 29:

METCON 18 minute AMRAP 50/60 Cal Row 40 Sit ups 30 Pushups 15 Power Cleans 105/155 (95/135) You've already done the "studying!" Don't forget we test 1RM Front Squats Tomorrow (Wednesday)!!

WOD for Monday, Sep 28:

GYMNASTICS TEST! 8 minutes Establish max handstand hold Must stay within a 4 x 4 area (Scale to 3 attempts at a Max Wall Facing or Pike Box Handstand Hold.) METCON 3 Rounds 12 Pull ups 15 Shoulder to Overhead 75/115 (65/95) 18 Box jumps Just like the Games Athletes do it!

SATURDAY! CFS Community Day!

Come out tomorrow for our Community Day! Bring your Friends & Family! Come out to spectate or participate! Beverages and snacks, post event. Social Distancing will be maintained. Regular class at 0700, only! Please arrive between 0900-0930. See you there!

Don’t Forget!

THIS SATURDAY IS COMMUNITY DAY! Please plan on arriving between 0900-0930, we’ll be kicking off the event promptly! See You There!! (Regular class at 0700 only.)

WOD for Friday, Sep 25:

ISABEL 30 reps Snatch 95/135# ACCESSORY Complete 2-3 sets :30 L-sit 10-12 banded Hi to Low Wood Chop (ea. side) 15 Banded A’s 15 Banded T’s A "FUN" little WOD!

WOD for Thursday, Sep 24:

METCON 13 minute AMRAP > Buy in: 1 mile (Scale to 1200m run if over 9 min mile) Then in remaining time: 3 DB Thrusters 35/50 3 Chest to Bar Pull-ups 6 DB Thrusters 6 C2B pull-ups 9 DB Thrusters 9 C2B pull-ups 12,12, 15,15, etc. **Score A = mile time **Score B = Rounds and reps "No. It really Was my Rest Day!"

WOD for Wednesday, Sep 23:

GYMNASTICS EMOM 4 Sets of: A) Handstand progressions Wall walk + 15-25 sec hold 20-40 sec Wall Facing HS Toe Tap 2-3 Cartwheels 2-3 Freestanding HS Hold B) 8-12 Push-up Renegade Row C) 45-60 sec Chinese Supine Plank METCON 7 minute AMRAP 5/8 Ring Dips (modify w/10 bench dips) 15 Burp Box Jump Overs 20/24” Stronger everyday.

WOD for Tuesday, Sep 22:

METCON 5 Rounds 12 Toes to bar 400/500m Row 8 Hang Power Snatch 65/95# (55/75) Happy Tuesday!

WOD for Monday, Sep 21:

PRIMARY STRENGTH Front Squat 6 x 2 Working between 80-90% Establish a new 2RM! METCON 9-15-21 Wall balls 14/20# Alt Single DB Devil Press 35/50# (25/40)

{"items":["5f7133b77dcf830017999772","5f7132654383c40017338621","5f713036173c980017dceb11","5f67f1feb1c54b0017824361","5f6d5e6d2afe96001736916a","5f67f12ffde7430017092808","5f67efa965979b00171f1da2","5f67ee98f15b7b0017863cfc","5f67ee33a2f9710017dead12","5f67ecf863a59100180a9977"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_BELOW","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":219,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":1,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"gallerySizeType":"px","gallerySizePx":1000,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(239,239,239,1)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","textsVerticalPadding":-15,"targetItemSize":1000,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":219,"externalInfoWidth":0},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}

2 3

Wednesday, January 20

Tuesday, Jan 19

Monday, Jan 18:

Sunday, Jan 17:

Saturday, Jan 16:

Friday, Jan 15

Thursday, Jan 14:

Get Tested! ...and you don’t even have to study!

Wednesday, Jan 13:

Tuesday, Jan 12:

{"items":["6006598d42b08d00172b6174","6006329e42b08d00172b3e6a","5fefba5989f67e0017b99981","5fefb95ba07cbb0017d5ea0f","5fefb6f68a28db003474fef7","5fffc4536ad391001761a6af","5fefb5ea89f67e0017b992c7","5fff72524d0e230017dd5efb","5fefb4dc70cb6a00174af18e","5fefb3cda28c5700176dfa9d"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":22,"galleryMargin":0,"scatter":0,"chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":["SHOW_ON_THE_RIGHT","SHOW_BELOW"],"galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":60,"textBoxWidth":200,"textBoxWidthPercent":75,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"gallerySizeType":"px","gallerySizePx":1000,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(239,239,239,0)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","targetItemSize":1000,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":60,"externalInfoWidth":0.75},"container":{"width":220,"galleryWidth":242,"galleryHeight":0,"scrollBase":0,"height":null}}