WODs

  • Tracks
  • Solace CrossFit
  • Solace Weightlifting
Sun Mon Tue Wed Thu Fri Sat

28

  • Home WOD Every 1 min for 8 mins: Leg Raises and Weighted Overhead Sit-ups
  • Home WOD Alt EMOM 15 mins: Alternating Bird Dogs, 1+1/2 Goblet Squats and Swings

29

  • Mobility Box Shoulder Stretches : 3x8
  • Strength Handstand Push-ups : 3x10
  • Outdoor WOD Emily
  • Mobility Couch Stretch : 3x 12 secs

30

  • Home WOD "Tabata" - Sit-ups, Burpees, V-ups and Dumbbell Snatches : 8 x 20 secs / 10 secs
  • Mobility Pigeon Stretches : 3x10

Jul | 1

  • Strength Pistol (Weighted) 8-8-8
  • Home WOD AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High-pulls
  • Mobility Couch Stretch : 3x 12 secs

2

  • Home WOD 4 RFT: Single Arm Dumbbell Shoulder Press, Dumbbell Bent Over Rows and Single Leg Romanian Deadlifts
  • Mobility Pigeon Stretches : 3x10

3

  • Strength Push-up (diamond)s : 3x8
  • Home WOD Alt EMOM 16 mins: Power Cleans, Hang Squat Cleans and Squat Cleans

4

  • Independence Day 1776
  • Mobility Calf Stretch : 4x 10 secs
  • Mobility Seal Stretches : 4x10

5

  • Home Recovery WOD AMRAP 12 mins: Walking Lunges, Plank Pull Throughs and Arch-ups
  • Mobility Couch Stretch : 3x 12 secs
  • Mobility Scorpion Stretch : 3x 8 secs

6

  • Mobility Box Shoulder Stretches : 3x8
  • Strength Handstand Push-ups : 3x10
  • Home WOD FGB "FGB Style" - Wall Balls, Sumo Deadlift High-pulls, Box Jumps and 2 more

7

  • Mobility Scorpion Stretch : 3x 8 secs
  • Outdoor Nancy 5 RFT: 400 m and Single Arm Dumbbell Overhead Squats

8

  • Strength Bulgarian Split Squat : 8-8-8
  • Home WOD Annie
  • Abs Finisher 4 RFT: Hollow Holds, Arch Holds, Left Side Planks and 3 more

9

  • Home WOD Chipper: Deadlifts, Swings, Goblet Squats and 7 more
  • Mobility Pigeon Stretches : 3x10

10

  • Strength Push-up (diamond)s : 3x9
  • Run 1 mi TT
  • "Tabata" - Hollow Rocks : 8 x 20 secs / 10 secs
  • Mobility Calf Stretch : 4x 10 secs
  • Mobility Seal Stretches : 4x10

11

  • Outdoor Partner WOD Partner AMRAP 25 mins: 400 m, Dumbbell Push Press, Pull-ups and 4 more
  • Mobility Couch Stretch : 3x 12 secs
  • Mobility Calf Stretch : 4x 10 secs

12

  • Outdoor WOD Every 2 mins for 26 mins: Burpees and 100 m
  • Mobility Calf Stretch : 4x 10 secs

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31

Aug | 1