WODs

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

30

  • Outdoor WOD 10 RFT: 100 m and Cossack Squats
  • Mobility Calf Stretch : 4x 10 secs
  • Snatch Balance : 3x1 at 90% 1RM
  • Snatch High Pull + Snatch : 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%
  • Snatch : 1 Rep Max

31

  • Home WOD AMRAP 15 mins: Russian Kettlebell Swings, Kettlebell Pull Throughs and Kettlebell Bent Over Rows
  • Mobility Seal Stretches : 4x10

Apr | 1

  • Home WOD 5 RFT: Double Unders, Sit-ups, Push-ups and Reverse Burpees
  • Mobility Calf Stretch : 4x 10 secs
  • Front Rack Hold + Jerk Dip : 4x3 at 120% 1RM
  • Clean Pull + Clean + Jerk : 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%
  • Clean & Jerk : 1 Rep Max

2

  • Home WOD 3 RFT: Jumping Alternating Lunges and Single Arm Dumbbell Hang Snatches
  • Home WOD 3 RFT: Jumping Alternating Lunges and Single Arm Dumbbell Power Cleans
  • Home WOD 3 RFT: Jumping Alternating Lunges and Single Arm Dumbbell Thrusters
  • Mobility Couch Stretch : 3x 12 secs

3

  • Strength 4 RFQ: Front Raises, Side Raises and Bent Over Rear Delt Flyes
  • Outdoor WOD 10x RFT: Shuttle Sprints and Burpees

4

  • Home WOD 4x AMRAP 3 mins: Kettlebell Cleans, Push-ups and Air Squats
  • No Foot Power Snatch + Snatch : 1 @ 70%, 1 @ 75%, 1 @ 80%
  • Power Snatch : 1 Rep Max
  • No Foot Power Clean + Clean + Power Jerk : 1 @ 70%, 1 @ 75%, 1 @ 80%
  • Power Clean + Power Jerk : 1 Rep Max

5

  • Strength Standing Calf Raise 3x20
  • Home WOD Alt EMOM 18 mins: Mountain Climbers, Burpees and V-ups
  • Jerk Dip : 4x3 at 120% 1RM
  • Jerk Dip + Power Jerk + Split Jerk : 1 @ 70%, 1 @ 75%, 1 @ 80%
  • Split Jerk : 1 @ 85%, 1 @ 90%
  • Jerk : 1 Rep Max

6

  • Mobility 2 RFQ: PVC Pass Throughs and PVC Good Mornings
  • Home WOD Support Your Local Box Fundraiser - Workout 1
  • Ab Finisher FQ: Sit-ups, Leg Raises, Sit-ups and 2 more
  • Snatch Balance : 1 Rep Max
  • Every 1 min for 10 mins: Snatch
  • Snatch Deadlift : 5x3 at 90% 1RM

7

  • Mobility Barbell Squat Ankle Stretch : 10-10-10-10
  • PARTNER Home WOD FT: Arch-ups; Plank Holds
  • Mobility Seal Stretches : 4x10

8

  • Mobility 2 RFQ: Pvc Cuban Press + Squats
  • Home WOD "FGB Style" - Goblet Squats, Sumo Deadlift High-pulls, Tuck Jumps and 2 more
  • Midline Finisher 3 RFQ: Arch-ups and V-ups
  • Mobility Couch Stretch : 3x 12 secs
  • Front Rack Hold : 1 Rep Max
  • Every 1:30 for 15 mins: Power Clean + Power Jerk
  • Clean Deadlift : 1 Rep Max

9

  • Strength Handstand Push-up Negatives : 3x5
  • Home WOD AMRAP 20 mins: Push-ups, Single Arm Dumbbell Swings and Sit-ups

10

  • Outdoor WOD "FGB Style" - Runs, Jumping Jacks, Standing Calf Raises and 7 more
  • Mobility Calf Stretch : 4x 10 secs

11

  • Strength Weighted Push-up 5-5-5
  • Home WOD FT: Dumbbell Snatches and Burpee Over Dumbbells

12

  • PARTNER Home WOD 25 RFT: Wall Walks, Air Squats and Sit-ups
  • Mobility Seal Stretches : 4x10

13

  • The Big Sexy Chipper: Jumping Jacks, Plank Holds, Glute Bridges and 16 more

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30

May | 1

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