SCHEDULE

 

Monday through Friday                   
5:00am to 6:00am                       
6:00am to 7:00am                       
7:00am to 8:00am

8:00am to 10:00am (Open Gym)

10:00am to 11:00am                       
4:30pm to 5:30pm            
5:30pm to 6:30pm

6:30pm to 7:30pm
 

Saturday

9:00am to 10:00am
10:00am to 11:00am

 

Sunday

9:00am to 11:00am (Open gym)

 

 

CONTACT US

424 Executive Court, Suite C
Fairfield, Ca 94534
info@cfsolano.com

(707) 421-1629

 

  • Instagram Clean Grey
  • Facebook Clean Grey
  • YouTube Clean Grey

FIND​ US

© 2014 by CrossFit Solano

 

Search
  • crossfitsolano

WODs for Thankslifting


Remember, 6 workouts are announced, only 3 will be drawn from a hat the day of.

WOD ONE:

21-15-9 for time:

Rx:

Hang Power Cleans 95/75

Box Jump Overs 24/20

Scaled:

Hang Power Cleans 75/55

Box Jumps 24/20

(partner one starts 21 HC next partner cannot pick up bar till first partner finishes)

WOD TWO:

For Time

Rx:

Row 1000m (break up any way you want)

Then...

20 KB swings 70/53

15 Burpees

10 Chest 2 Bar Pull Ups

15 OH Lunges 45/35

20 Sit Ups

Then...

400m Run Together

Scaled:

Row 1000m (break up any way you want)

Then...

20 KB swings 53/32

15 Burpees

10 Ring Rows

15 OH Lunges 35/25

20 Sit Ups

Then...

400m Run Together

WOD THREE:

12min AMRAP

Rx:

15 Power Snatch 75/55

30 Double Unders

(one partner completes a round then switch)

Scaled:

15 Power Snatch 75/55

30 Single Under Jump Rope

(one partner completes a round then switch)

WOD FOUR:

12min EMOM:

Rx:

Person 1: Cal Row

Person 2: Burpees

(switch every minute)

Scaled:

See Rx

WOD FIVE:

15min AMRAP:

Rx:

Partner 1:

15 Thrusters 95/65

10 Stones 116/93

Partner 2:

200m run

(switch when partner get in box) total reps is score

Scaled:

Partner 1:

15 Thrusters 75/5

10 Stones 93/72

Partner 2:

200m run

WOD SIX:

12 mix to find a heavy complex

Rx/Scaled:

Power Clean

Hang Power Clean

Front Squat

Thruster

Hang Squat Clean

Unbroken, no resetting bar.

WOD 10/30/17

WENDLER 5-3-1+ BENCH PRESS SQUAT

5X75% 3X85% 1X95%

FOR WENDLER 1+ 0-1 REP ADD 2.5 2-4 REPS ADD 5 5+ REPS ADD 10 FOR NEXT CYCLE

ANNIE 50-40-30-20-10 DU'S SITUPS


146 views