Sprints
What’s That Smell?
Today’s WOD Workout A: Spend 20 minutes working on a skill or weakness Then: Death by 10m Sprints* *You will sprint 10 meters in the first minute. In the second minute you will sprint down 10 meters, touch the line, than sprint 10 meters back. You will continue in this fashion until you are unable [...]
Today’s WOD
Bench Press: 30 reps @ bodyweight (m)/65% of bodyweight (w) in as few sets as possible. Rest as needed between sets. Then 5 Rounds for Time: 100 m sprint 5 HSPU 10 pull-ups 15 box jumps (24/20) Optional: 10 wall balls on the minute for 10 minutes (20/14) Got ‘Fat Genes’? You Can Still Lose [...]
Holly is our AOTM for December!
I remember when Gy told me that she had a couple of friends that were going to come in for the intro workout and check the place out. I wasn’t sure if one of those friends (Holly) would be back after that first day. Now almost 10 months later, she is being recognized as our [...]
WOD for a Hero
Today’s WOD: Bench Press 5-3-1-5-3-1 then: 3 Rounds for time 25 Double-unders 25 Floor release push-ups 60 M Sprint, in 10 M increments (Both feet must pass over the line and hand must touch the ground) ************************************************** Save the date! On Saturday, December 17th 2011, at 9am, CrossFit Solano will hold its 1st Annual Capoot Memorial Fitness [...]
Kiss the Bar
Today’s WOD: Spend 20 minutes practicing your snatch technique (pvc, barbell or light weight). Work your progressions and practice going from the hang vs. from the floor.* Then: 400 m farmer’s carry (53/35) rest 5 minutes 50 m sprint x 10 on the minute for 10 minutes *2-Position Power Snatch from Greg Everett of Catalyst Athletics. [...]
Today’s WOD
Saturday Class Hours 9:00 am, 10:00 am- Group Classes 11:00 am- On-Ramp Today’s Team WOD In team’s of two complete the following for time: Plank hold/50 double-unders Plank hold/40 squats Plank hold/30 kb swings (53/35) Plank hold/20 burpees Plank hold/200m sprint One partner will be in the plank hold while the other does 50 du’s. [...]
One Arm is Better than None
Today’s WOD Overhead Squats 3 attempts, max reps overhead squats @ bodyweight (scale= 3 attempts @ 95/65) rest 5 minutes 3 rounds for time: 100 m sprint 5 renegade push-ups (35/25) 10 db power cleans 15 db push press 100 m db farmers carry Optional: 100 ghd sit-ups Not only is T convalescing a surgically [...]
Appropriate Attire is Required
Todays WOD: Shoulder Press 3 x 3 Push Press 3 x 3 Push Jerk 3 x 3 Rest 5 Minutes then Sprints 10 x 50m * *with a running clock, sprint at the beginning of every minute, rest with whatever time is remaining of the minute. Optional 400m (around the building) Kettlebell Farmers Carry (53/35). [...]
The Champs!
Today’s WOD: Back Squat 5 x 3 Ret 5 Minutes Then In 2 minutes Sprint 200m With the remainder of the time complete as many Wall Balls (20/14) as possible. Repeat for 4 rounds, rest 2 minutes between rounds Record total reps for score. Optional 3 rounds at your own pace 25 GHD Sit-ups 25 [...]
Good Luck Ladies
Todays Wod: In team’s of two, complete the following: Max Double Unders in 3 minutes (one person working at a time) Max Wall Balls in 3 minutes (one person working at a time) Max 20 m Wheelbarrow Walks in 3 minutes (rotate every 20 m) Max 100 m Sprints in 3 minutes (rotate after [...]
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