WOD for 1/11/20

Complete 4 sets: •8 Heavy Dumbbell Push Press (must be able to hold the lock out for 2 secs each rep) •8 Strict Chin Ups (band assisted or work with a Jumping Chin Up + 5-10 sec negative) 

Complete 2 working sets: Set 1: Work up to 1 set of 2 reps @ 83-85% 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 12-minutes: •20 Single Arm Thrusters (alternate every 5th rep) #35/50 (M50+ #25/40) •12 Box Jumps 20"/24" •12 Hand Release Push-ups 

Featured Posts
Posts are coming soon
Stay tuned...
Recent Posts
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
Join Us



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 

3:30pm to 4:30pm                      
4:30pm to 5:30pm  

5:30pm to 6:30pm          
6:30pm to 7:30pm



7:00am to 8:00am

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



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




424 Executive Court, Suite C
Fairfield, Ca 94534

(707) 421-1629


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


© 2014 by CrossFit Solano