WODs

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  • Solace CrossFit
  • Solace Weightlifting
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25

  • Front Squat From Floor : 4x3 at 80% 1RM
  • Ryan
  • Pause Push Press : 4x3 at 60% 1RM
  • 2 Pause Push Press + Pause Power Jerk : 3x1 at 70% 1RM
  • Paused Split Jerk : 5x3 at 73% 1RM
  • Jerk Recovery : 1 @ 85%, 1 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ 100%

26

  • FT: Row
  • Thanksgiving Partner workout Chipper: Deadlifts, Dumbbell Box Step Overs, Box Jumps and Clean & Jerks

27

  • 4 RFT: Power Cleans, Front Squats and Shoulder-to-Overheads

28

29

  • 4x AMRAP 2 mins: Handstand Push-ups, Deadlifts and Max Reps Double Unders
  • 3 RFQ: Db Benches, Alternating Dumbbell Bicep Curls and GHD Sit-ups

30

  • 2 RFT: Kettlebell Swings, Toes-to-bars, Push-ups and Power Snatches
  • Paused Pull + Power Clean + Hang Clean : 4x1 at 65% 1RM
  • Paused Clean : 5x3 at 75% 1RM
  • Pause Clean Pull : 5x3 at 90% 1RM
  • Romanian Deadlift : 3x10 at 90% 1RM

Dec | 1

  • Every 2 mins for 14 mins: Row Calories and Thrusters
  • AMRAP 6 mins: Clusters
  • Pause Push Press : 4x3 at 65% 1RM
  • 2 Pause Push Press + Pause Power Jerk : 3x1 at 73% 1RM
  • Pause Split Jerk : 5x3 at 75% 1RM
  • Jerk Dip 3-3-3-3-3

2

  • Push Press : 3x8 at 60% 1RM
  • Strictly Midline Alt EMOM 15 mins: Double Kettlebell Deadlifts, Strict Ring Dips, Strict Pull-ups and 2 more
  • Muscle Snatch + Snatch Grip Press Behind The Neck + Overhead Squat : 4x3 at 50% 1RM
  • Pause Snatch Pull + Hang Power Snatch : 4x3 at 60% 1RM
  • Pause Snatch Pull + Hang Snatch : 5x1 at 75% 1RM
  • Snatch Grip Romanian Deadlift : 4x8 at 95% 1RM

3

  • Pause Front Squat : 4x6 at 60% 1RM
  • Hang my Coat 6 RFT: Hang Power Cleans, Push Jerks and Burpees

4

  • Lifting: High Hang Power Snatches, Hang Squat Snatches and Power Snatches
  • Snake in My Boot 21-15-9: One Arm Dumbbell Snatch (Alternating)s and Chest-to-bar Pull-ups
  • Muscle Clean + Front Squat + Jerk : 4x3 at 50% 1RM
  • Paused Pull + Power Clean + Hang Clean : 4x1 at 60% 1RM
  • Clean Deadlift + Low Hang Clean : 6x1 at 75% 1RM
  • Pause Clean Pull : 5x3 at 95% 1RM

5

  • 3 RFQ: Single Arm Kettlebell Clean & Jerks, Single Arm Farmer Carries, Single Arm Kettlebell Front Rack Carries and 3 more
  • Don't Drop on my Toe 4 RFT: Deadlifts, Toes-to-bars and Double Unders

6

  • I'll Make a Man-Maker Out of You Chipper: Burpees, Dumbbell men Maker, AbMat Sit-ups and 11 more

7

  • Row For Three AMRAP 30 mins: Max Calories On Rowers, Front Squats, Burpee Box Jump Overs and 3 more
  • Strict Press + Push Press + Split Jerk : 4x3 at 40% 1RM
  • 2 Pause Push Press + Split Jerk : 4x1 at 60% 1RM
  • Paused Split Jerk : 5x3 at 78% 1RM
  • Push Press : 3-3-3-3-3

8

  • Clean & Jerk : 10x1 at 80% 1RM
  • Every 30 secs for 15 mins: Clean & Jerk
  • Barbell Cuban Press 3x6
  • Muscle Snatch : 4x3 at 60% 1RM
  • Power Snatch + Hang Power Snatch : 3x1 at 78% 1RM
  • Power Clean + Power Jerk : 5x1 at 78% 1RM
  • Power Shrug 12-12-12-12

9

  • Devils Press : 50 Reps for Time
  • Snatch My Body Up Every 2 mins for 18 mins: Toes-to-bars and Snatches
  • Muscle Clean + Front Squat + Jerk : 4x3 at 50% 1RM
  • Paused Pull + Low Hang Power Clean : 4x2 at 70% 1RM
  • Paused Pull + Low Hang Clean : 5x1 at 80% 1RM
  • Front Squat : 6-6-6

10

  • Work for a Heavy Single Deadlift : 1 Rep Max
  • Jump and Lunge and Lunge and Jump 14-12-10-8-6: Dumbbell Front Rack Lunges and Burpee Over Dumbbells

11

  • Strict Press : 1 Rep Max
  • Push Press : 1 Rep Max
  • Bells Up Chipper: Single Leg Kettlebell Deadlifts, Pull-ups, American Kettlebell Swings and AbMat Sit-ups
  • Strict Press + Push Press + Split Jerk : 4x3 at 40% 1RM
  • 2 Pause Push Press + Split Jerk : 4x1 at 70% 1RM
  • Paused Split Jerk : 5x3 at 80% 1RM
  • Push Press : 3-3-3-3-3

12

  • Up the Creek with a Barbell Every 3 mins for 32 mins: Rows and Thrusters

13

  • Strict Handstand Push-ups : 2x Max Rep
  • Dumb Bells AMRAP 18 mins: Dumbbell Hang Power Cleans, Row Calories, Dumbbell Box Step-ups and Dumbbell Deadlifts

14

  • Power Snatch : 10 Rep Max
  • Race to the Box Every 2:30 for 20 mins: Hang Power Snatches, Push-ups and Box Jump Overs
  • Muscle Snatch + Snatch Grip Press Behind The Neck + Overhead Squat : 4x3 at 50% 1RM
  • Pause Snatch Pull + Hang Power Snatch : 4x2 at 70% 1RM
  • Snatch Deadlift + Low Hang Snatch : 5x1 at 80% 1RM
  • Pause Snatch Pull : 5x3 at 100% 1RM

15

  • Unbroken Wall Ball : 30-30-30, rest 1 min
  • Pull a Double Jerk FT: Chest-to-bar Pull-ups, Double Unders, Push Jerks and 4 more
  • Muscle Clean : 4x3 at 60% 1RM
  • Power Clean : 3x1 at 75% 1RM
  • Clean : 1 Rep Max
  • Paused Clean Pull : 5x1 at 105% 1RM

16

  • Strict Press : 4x6 at 75% 1RM
  • Push Up on a Monday 4x AMRAP 3 mins: Toes-to-bars, Push-ups, Dumbbell Front Rack Lunges and Push-ups
  • Box Jump : Max Height
  • Snatch Pull + Power Snatch : 3x1 at 70% 1RM
  • Power Snatch : 1 Rep Max
  • Power Clean + Power Jerk : 1 Rep Max

17

  • Front Squat : 5x3 at 75% 1RM
  • Ian's Bravery Alt EMOM 14 mins: Wall Balls, Ski Erg Calories, Box Jumps and 4 more

18

  • Partner Bradshaw AMRAP 20 mins: Handstand Push-ups, Deadlifts, Pull-ups and Double Unders
  • Barbell Cuban Press 3x6
  • Muscle Snatch : 4x3 at 60% 1RM
  • Power Snatch : 3x1 at 70% 1RM
  • Snatch : 1 Rep Max

19

  • Alt EMOM 12 mins: Strict Pull-ups, Strict Toes-to-bars and Strict Ring Dips
  • Little Black Dress Every 1:30 for 12 mins: Power Cleans and Max Rep V Ups

20

  • FQ: Turkish Get-ups
  • Row Your Boat Row (calories)s : 8x Max Rep, rest 1:15

21

  • 12 Days of Christmas Chipper: Thrusters, Deadlifts, V-ups and 9 more
  • Strict Press + Push Press + Split Jerk : 4x3 at 40% 1RM
  • Split Jerk : 4x3 at 70% 1RM
  • Split Jerk : 1 Rep Max

22

  • #aboutyesterday Alt EMOM 25 mins: FLRs, Bear Hug Plate Carries, Dumbbell Snatches and 2 more
  • Power Snatch + Snatch Balance + Overhead Squat : 4x3 at 50% 1RM
  • Snatch Balance : 1 Rep Max
  • Power Clean : 3x2 at 70% 1RM
  • Clean Grip Deadlift : 1 Rep Max

23

24

25

26

  • Kelly Rowland 3 RFT: Row Calories, Box Jumps and Wallballs

27

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31

Jan | 1

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