OLYMPIC LIFTS/ACCESSORIES 18 minutes to find 5RM for the day then 12 minutes E3MOM 4 Clean grip Deadlifts AHAP METCON 6 minute AMRAP 800m run Max T2B > 4 minutes REST <
6 minute AMRAP 400m run Max Clean & Jerk 95/135
Open Gym Today! 9-11am Come on in and make up a WOD you may have missed. Work on a skill or do some mobility work. Re-Do or take your One and Done attempt at 22.1! Or, take on this WOD! Coach Dale will be standing by with the BEST tunes for your Sunday workout! METCON "Watson" 59 Pull-Ups 23 Push-Ups 400 meter Run 59 Ground-to-Overheads 45/25 DB 23 Toes-to-Bars 400 meter Run 59 Wall Ball Shots (20/14 lbs) 23 Burpees 200 meter Run 200 Double Unders 200 meter Run 23 Burpees 59
The OPEN is HERE!! Today is the day that CrossFit Solano athletes take on 22.1 and to make it even more fun, it's also "Wear Your Crazy Socks" day! So come on in, bring your Can-Do attitude and join your fellow box mates in taking on the first Open workout for 2022! What to expect: All athletes signed up for the Open are encouraged to come in on Saturday and take on the W.O.D. with your box mates. I know it isn't always possible to make last minute schedule changes, but hopef
Clean Complex: 20 MIN FOR CLEAN COMPLEX OF 6 SETS OF HIGH HANG CLEAN HANG CLEAN CLEAN PUSH PRESS HIGH HANG CLEAN HANG CLEAN CLEAN PUSH JERK HIGH HANG CLEAN HANG CLEAN CLEAN SPLIT JERK METCON 8 MIN LADDER BY 1'S
**10 AIR SQUATS AFTER EVERY ROUND GET READY! IT'S GOING DOWN TOMORROW! SATURDAY!
CORE WORK 5 Rounds :30 of work each
Side Crawl to Mountain Climbers (3 steps each way and 5 Mountain Climbers Each Side)
Seated Straddle Lifts with 2 second hold
No Rest. Right Into:
5 Rounds :30 of work each
Elevated feet Burpees with a Push Up
Reverse Crunches METCON 24 MIN AMRAP 1000M ROW 20 BOX JUMP OVERS 24/20 10 DEADLIFTS 185/125 20 WALL BALLS 10 RING DIPS 22.1 will be announced today at noon! Watch the LIVE announcement on our IG!
OLYMPIC LIFTS/ACCESSORIES 16 MIN TO BUILD TO A 3RM CLEAN THEN 8 MIN FOR 4X3 CLEAN PULLS 1 SET EVERY 2 MIN METCON PARTNERS/ALTERNATE EACH ROUND 22 MIN AMRAP 15/10 CAL ROW 5 BURPEES 3 DAYS UNTIL THE FIRST WOD, 22.1, IS ANNOUNCED! GET REGISTERED AND JOIN THE PARTY!
MILLEY 23 MIN AMRAP 2000M ROW BUY IN THEN WITH REMAINING TIME AMRAP 11 WALLBALLS 30/20 30 DOUBLE UNDERS 10 BURPEES While conducting combat operations in the Baraki Barak district of Afghanistan, 1LT Scott Francis Milley, of Sudbury, Massachusetts, was killed leading his soldiers when insurgents attacked his unit. He died on November 30, 2010, at the age of 23. Milley was a recipient of the Bronze Star, Combat Infantryman’s Badge and the Purple Heart. He is survived by his mot