WODs

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

29

  • 3 RFQ: Dumbbell Death Marches, Dumbbell Farmers Carries and Front Rack Holds
  • Whip My Toe Every 45 secs for 14 mins: Unbroken Double Unders and Toes-to-bars
  • 3 Behind The Neck Snatch Grip Push Presses + 2 Overhead Squat : 4x1 at 60% 1RM
  • Every 1:30 for 15 mins: Hang Power Snatch
  • Every 1:30 for 50 mins: Hang Power Clean + Push Press
  • Clean Deadlift To Knee (3) + Clean Pull (1) : 3x1 at 90% 1RM

30

  • Strict Press : 4x4 at 85% 1RM
  • Miracle Grow 6 RFT: Alternating Dumbbell Snatches, Bar Muscle-ups, Handstand Push-ups and V-ups
  • Muscle Snatch : 4x3 at 50% 1RM
  • Snatch : 5x1 at 70% 1RM
  • Snatch Pull : 3x5 at 85% 1RM
  • Snatch Deadlift : 3x3 at 95% 1RM

31

  • Clean Barbell Complex FQ: High Hang Power Cleans, Hang Power Cleans and Power Cleans
  • Double Under that Bar 4 RFT: Double Unders, Row Calories and Squat Cleans

Jan | 1

  • 12/31 Chipper: Push Press, Pull-ups, Snatches and 10 more

2

  • Deadlift : 5 Rep Max
  • Tailpipe Tailpipe

3

  • Front Squat : 4x3 at 85% 1RM
  • Up and Over Every 1 min for 10 mins: Box Jumps, Overhead Squats and Push Press

4

  • What Hands? Chipper: Assault Bike Calories, Sumo Deadlift High-pulls, Burpees and Hang Power Cleans
  • High Hang Muscle Snatch : 4x4 at 50% 1RM
  • High Hang Power Snatch : 2x3 at 60% 1RM
  • Hang Power Snatch : 1x3 at 65% 1RM
  • Tall Power Clean + Strict Press : 3x4
  • Floating Power Clean + Power Jerk : 3x3 at 60% 1RM

5

  • Snatch Snatch : 1x1 at 80% 1RM
  • Snatch Every 1 min for 20 mins: Snatch
  • Tall Clean : 4x6
  • 3 Position Clean : 5x1 at 75% 1RM
  • Clean Pull + Clean Negative: 6 Second : 5x3 at 85% 1RM
  • 3 Clean Deadlift To Knee + 1 Halting Clean Deadlift : 3x1 at 105% 1RM

6

  • Strict Press : 3x2 at 90% 1RM
  • Tangled Triceps 21-15-9: Hand Release Push-ups, V-ups and Ring Dips
  • Jerk Grip Overhead Squat 5x3
  • Tall Split Jerk 5x3
  • Split Jerk : 5x3 at 75% 1RM
  • Push Press + Power Jerk + Split Jerk : 4x3 at 65% 1RM

7

  • Every 1 min for 8 mins: Mountain Climbers and Hollow Body Rocks
  • Triple B AMRAP 20 mins: Back Squats, Box Jumps and Burpee Over Bars

8

  • Deadlift : 3x5
  • Inversion Me Up "Death By" - Handstand Push-ups and Bar Muscle-ups : 5 reps + 1 rep / 1 min
  • Strict Muscle Snatch From Hip 3x10
  • Hang Power Snatch 3x5
  • 3 Position Snatch : 5x1 at 75% 1RM
  • Snatch Pull + Snatch Negative: 6 Second : 3x5 at 85% 1RM
  • 3 Snatch Deadlift To Knee + 1 Halting Snatch Deadlift : 3x1 at 105% 1RM

9

  • Row to the Clean, to the Wall 6x AMRAP 4 mins: Wall Balls, Power Cleans and Row Calories

10

  • Front Squat : 3x3 at 90% 1RM
  • Down Under 10 RFT: Burpee Pull-ups and Double Unders

11

  • Ski for Points AMReps 16 mins: Ski Erg Calories, Toes-to-bars and Bumper Plate Ground-to-Overheads
  • Back Extensions : 3x10
  • Wall Facing Squats : 3x10
  • Front Squat : 3x6 at 70% 1RM
  • Pendlay Row 3x10
  • Romanian Deadlift : 3x8 at 70% 1RM

12

  • Oh My Glutes AMRAP 23 mins: Front Rack Lunges, Overhead Squats, Front Rack Lunges and 5 more
  • High Hang Muscle Snatch : 4x4 at 55% 1RM
  • High Hang Power Snatch : 2x3 at 65% 1RM
  • Hang Power Snatch : 1x3 at 70% 1RM
  • Tall Power Clean + Strict Press : 3x4
  • Floating Power Clean + Power Jerk : 3x3 at 65% 1RM

13

  • 2020 Rogue Invitational Online Qualifier - Workout 3
  • Tall Power Clean : 3x6
  • 3 Position Power Clean : 2x1 at 65% 1RM
  • 3 Position Clean : 5x3 at 78% 1RM
  • Clean Pull + Clean Negative: 6 Second : 5x3 at 90% 1RM
  • 3 Clean Deadlift To Knee + 1 Halting Clean Deadlift : 3x1 at 110% 1RM

14

  • Deadlift : 4x6
  • 2020 Rogue Invitational Online Qualifier - Workout 4

15

  • Every 1 min for 6 mins: Tall Clean
  • Partner Gra-Bel FT: Clean & Jerks, Snatches, Clean & Jerks and Snatches
  • Jerk Grip Overhead Squat 5x3
  • Tall Split Jerk : 4x6
  • Split Jerk : 5x3 at 78% 1RM
  • Push Press + Power Jerk + Split Jerk : 4x3 at 68% 1RM

16

  • Front Squat : 3x2 at 95% 1RM
  • 2020 Rogue Invitational Online Qualifier - Workout 2

17

  • Pet Rock Alt EMOM 20 mins: Single Arm Dumbbell Push Press, Single Arm Dumbbell Cleans, Single Arm Dumbbell Push Jerks and Single Arm Overhead Dumbbell Holds

18

  • Strict Press : 4x1 at 95% 1RM
  • 2020 Rogue Invitational Online Qualifier - Workout 1
  • Strict Muscle Snatch From Hip 3x10
  • Hang Power Snatch 3x5
  • 3 Position Snatch : 5x1 at 78% 1RM
  • Snatch Pull + Snatch Negative: 6 Second : 3x5 at 90% 1RM
  • 3 Snatch Deadlift To Knee + 1 Halting Snatch Deadlift : 3x1 at 110% 1RM

19

  • Alt EMOM 30 mins: GHD Sit-ups, Strict Toes-to-bars, Pause Snatch High Pulls and 2 more
  • Back Extensions : 3x10
  • Wall Facing Squats : 3x10
  • Front Squat : 3x6 at 75% 1RM
  • Pendlay Row 3x10
  • Romanian Deadlift : 3x8 at 75% 1RM

20

  • Deadlift : 3x5 at 95% 1RM
  • Going Up on a Monday 7 RFT: Dumbbell Power Cleans, Dumbbell Front Squats, Dumbbell Push Press and Pull-ups
  • High Hang Muscle Snatch : 3x3 at 60% 1RM
  • High Hang Power Snatch : 1x3 at 70% 1RM
  • Hang Power Snatch : 3x3 at 73% 1RM
  • Tall Power Clean + Strict Press : 3x4
  • Floating Power Clean + Power Jerk : 3x3 at 68% 1RM

21

  • 3 RFQ: V-ups, Tuck-ups, Hollow Holds and Hollow Rocks
  • Kriss Kross AMReps 20 mins: Ski Erg Calories, Box Jump Overs, Double Unders and Box Jump Overs

22

  • Front Squat : 1 Rep Max
  • Six Shooter AMReps 8 mins: Dumbbell Front Rack Lunges and Bar Muscle-ups
  • Tall Power Clean : 3x6
  • 3 Position Power Clean : 2x1 at 65% 1RM
  • 3 Position Clean : 5x1 at 80% 1RM
  • Clean Pull + Clean Negative: 6 Second : 5x3 at 95% 1RM
  • 3 Clean Deadlift To Knee + 1 Halting Clean Deadlift : 3x1 at 115% 1RM

23

  • Pulling the Gym FT: Rows, Cleans, Burpees and 6 more

24

  • Strict Press : 1 Rep Max
  • Puttin' Up 6 RFT: Hang Power Snatches, Overhead Squats and Row Calories

25

  • Midline Maddness Chipper: Russian Kettlebell Swings, Sit-ups, Deadlifts and 2 more
  • Jerk Grip Overhead Squat 5x3
  • Push Press + Power Jerk + Split Jerk : 4x3 at 70% 1RM
  • Split Jerk : 5x3 at 80% 1RM

26

  • Every 2 mins for 20 mins: Clean & Jerk
  • 3 Minutes = 1 Year Every 3 mins for 9 mins: Back Squats, Push Jerks and Thrusters
  • Strict Muscle Snatch From Hip 3x10
  • Hang Power Snatch 3x5
  • 3 Position Snatch : 5x3 at 80% 1RM
  • Snatch Pull + Snatch Negative: 6 Second : 3x5 at 95% 1RM
  • 3 Snatch Deadlift To Knee + 1 Halting Snatch Deadlift : 3x1 at 115% 1RM

27

  • Alt EMOM 9 mins: Medicine Ball Cleans, Med Ball V-ups and Free Standing Handstand Holds
  • Up and Down 3x RFT: Pull-ups, Hand Release Push-ups, Handstand Push-ups and Bar Muscle-ups
  • Back Extensions : 3x10
  • Wall Facing Squats : 3x10
  • Front Squat : 3x6 at 80% 1RM
  • Pendlay Row 3x10
  • Romanian Deadlift : 3x8 at 80% 1RM

28

  • Front Squat : 6x5 at 60% 1RM
  • Wobble Walk 6 RFT: Dumbbell Front Rack Lunges, Dumbbell Box Step-ups and Rows

29

  • Strict Press : 5x5 at 60% 1RM
  • Kettlebell Katastrophe AMRAP 12 mins: Russian Double Kettlebell Swings, Double Kettlebell Hang Power Cleans and Double Kettlebell Snatches
  • High Hang Muscle Snatch : 3 Rep Max
  • High Hang Power Snatch 2x3
  • Hang Power Snatch : 3 Rep Max
  • Tall Power Clean + Strict Press : 3x4
  • Floating Power Clean + Power Jerk : 3 Rep Max

30

  • Fear leads to Anger. Anger leads to Hate. Hate leads to Suffering 4x AMRAP 5 mins: Squat Cleans, Lateral Burpee Over Bars and Alternating Pistols

31

  • Deadlift : 5 Rep Max
  • Ski Erg 500 m TT

Feb | 1

  • Blue Steel FT: Power Cleans, Toes-to-bars, Box Jumps and Row Calories
  • Tall Power Clean : 3x6
  • 3 Position Power Clean : 2x1 at 65% 1RM
  • 3 Position Clean : 1 Rep Max
  • Clean Pull + Clean Negative: 6 Second 3x3
  • 3 Clean Deadlift To Knee + 1 Halting Clean Deadlift : 3x1 at 105% 1RM