WODs

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

28

  • Every 1 min for 15 mins: Power Snatches, Power Cleans and Rests
  • Box Jump : 5x3
  • Box Jump : Max Height
  • No Foot Power Snatch : 5x3 at 60% 1RM
  • Snatch With No Foot Movement : 5x3 at 75% 1RM
  • Floating Snatch Pull : 5x3 at 95% 1RM
  • Snatch Grip Shrug 10-10-10-10

29

  • Front Squat From Floor : 10 @ 50%, 8 @ 55%, 6 @ 60%, 4 @ 65%, 2 @ 70%, 4 @ 65%, 6 @ 60%, 8 @ 5...
  • Assault Bike (Calories)s : Max Set
  • No Foot Hip Snatch : 4x3 at 30% 1RM
  • No Foot Power Snatch : 4x3 at 65% 1RM
  • 2 No Foot Clean + 3 Push Press : 4x1 at 75% 1RM
  • Floating Clean Pull : 5x3 at 100% 1RM
  • Barbell Cuban Press 4x6

30

  • FT: 400 m, Bar Muscle-ups, 400 m, and 7 more

31

  • AMRAP 15 mins: Bench Press and Push-ups
  • 5 RFT: Dumbbell Devil Press and Burpee Box Jump Overs
  • Split Jerk : 4x4 at 30% 1RM
  • Clean & Jerk : 6x1 at 78% 1RM
  • Romanian Deadlift : 5x3 at 110% 1RM
  • Clean Shrug 8-8-8-8
  • GHD Back Extensions : 3x10

Aug | 1

  • Row Calories : 1x350

2

  • Every 1 min for 10 mins: Squat Snatch + Hang Squat Snatches
  • AMRAP 19 mins: Assault Bike Calories, Handstand Push-ups and Wall Balls

3

  • Chipper: Power Cleans, Lateral Burpee Over Bars, Bear Complexes and 3 more
  • Barbell Cuban Press 4x6
  • Strict Muscle Snatch From Hip : 4x3 at 30% 1RM
  • Muscle Snatch : 5x1 at 50% 1RM
  • No Foot Power Snatch : 3x3 at 70% 1RM
  • Snatch : 3x1 at 85% 1RM
  • Floating Snatch Pull : 5x3 at 100% 1RM

4

  • 10x AMRAP 2 mins: Sled Pushes, Ski Erg Calories, Double Kettlebell Farmers Holds and 2 more
  • No Foot Hip Snatch : 4x3 at 30% 1RM
  • No Foot Power Snatch : 5x3 at 70% 1RM
  • 2 No Foot Clean + 3 Push Press : 1 Rep Max
  • Deficit Clean Pull : 3x3 at 105% 1RM
  • Clean Deficit Deadlift : 1 Rep Max

5

  • 4 RFT: 400 m and Clean & Jerks
  • Behind-the-Neck Press-in-Split : 3x5 at 30% 1RM
  • Split Jerk : 4 @ 50%, 4 @ 60%, 3 @ 75%, 3 @ 75%, 2 @ 80%, 2 @ 80%, 1 @ 85%
  • Behind-the-Neck Split Jerk : 3x4 at 50% 1RM
  • Push Press : 3x5 at 73% 1RM
  • Split Squat : 3x6 at 40% 1RM

6

  • Squat Snatch Isabel Squat Snatch : 30 Reps for Time
  • 10-9-8-7-6-5-4-3-2-1: Dumbbell Snatches and Toes-to-bars

7

  • FT: Air Squats, Push-ups, Double Unders and 2 more
  • 3 RFQ: GHD Sit-ups and Dumbbell Skull Crushers
  • Muscle Snatch 4x3
  • Snatch High Pull + Snatch + Snatch Balance : 5x1 at 75% 1RM
  • Snatch : 3x1 at 90% 1RM
  • Floating Snatch Pull : 4x3 at 105% 1RM
  • Snatch Grip 6" Deficit Rdl : 5x3 at 95% 1RM

8

  • 4 RFT: Rows and Lateral Burpee Over Rowers

9

  • AMRAP 10 mins: Chest-to-bar Pull-ups and Wall Balls

10

  • FT: 400 m, Lateral Burpee Over Bars, Deadlifts and 3 more
  • No Foot Power Snatch : 3x3 at 60% 1RM
  • No Foot Power Snatch : 1 Rep Max
  • 2 No Foot Clean + 1 Push Press : 3x1 at 115% 1RM
  • Clean Pull : 3x1 at 105% 1RM
  • Front Rack Hold : 1 Rep Max

11

  • Alt EMOM 10 mins: Ski Erg Calories and Power Snatches
  • Alt EMOM 10 mins: Strict Pull-ups and Russian Double Kettlebell Swings
  • Snatch : 1 Rep Max
  • Clean & Jerk : 1 Rep Max

12

  • 5 RFT: 400 m, Bar Muscle-ups and Squat Snatches
  • Isabel : 30 Reps for Time
  • Snatch Grip 6" Deficit Rdl : 3x5 at 60% 1RM
  • Barbell Cuban Press : 4x5

13

  • Back Squat : 3x7 at 65% 1RM
  • AMRAP 20 mins: Ring Rows, Alternating Pistols and Handstand Push-ups

14

  • FT: Double Unders, Jumping Alternating Lunges, Double Unders and 5 more
  • Heavy Grace : 30 Reps for Time
  • Romanian Deadlift : 3x5 at 75% 1RM

15

  • Deadlift : 10-8-6-4-2
  • AMRAP 8 mins: Clean & Jerks and Toes-to-bars

16

  • 20-15-10: Assault Bike Calories and Kettlebell Swings
  • 15-10-5: Bar Facing Burpees and Overhead Squats

17

  • 50-40-30-20-10: Box Jumps and Push Jerks
  • Box Jump : 5x3
  • Box Jump : Max Height
  • Muscle Snatch : 3x3 at 50% 1RM
  • No Foot Power Snatch : 4x3 at 60% 1RM
  • No Foot Power Snatch : 1 Rep Max
  • Snatch Pull + Power Snatch + Overhead Squat : 5x1 at 70% 1RM

18

  • AMRAP 32 mins: Kettlebell Farmers Walks, Sled Pushes, Ski Erg Calories and Back Extensions
  • Clean High Pull : 3x5 at 60% 1RM
  • No Foot Clean : 4x3 at 70% 1RM
  • Clean Pull + Hang Clean + Floating Clean : 1 Rep Max
  • Clean Pull : 3x3 at 105% 1RM
  • Clean Deadlift : 3x1 at 110% 1RM

19

  • FT: Bar Facing Burpees and Power Snatches
  • 3 RFQ: GHD Sit-ups and Weighted Strict Pull-ups
  • Snatch High Pull : 4x5 at 60% 1RM
  • Snatch High Pull + Snatch + Snatch Balance : 3x1 at 70% 1RM
  • Snatch High Pull + Snatch + Snatch Balance : 1 Rep Max
  • Snatch Pull + Snatch Negative: 6 Second : 3x3 at 110% 1RM
  • Barbell Cuban Press : 4x5

20

  • Front Squat : 5x2 at 85% 1RM
  • 4 RFT: Row Calories and Wall Balls

21

  • Double Db Standing Strict Press : 1 Rep Max
  • AMRAP 10 mins: Box Jumps, Push Press and Deadlifts
  • Behind-the-Neck Press-in-Split : 3x5 at 30% 1RM
  • Behind-the-Neck Split Jerk : 3x4 at 50% 1RM
  • Split Jerk : 3 @ 70%, 2 @ 75%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%
  • Split Jerk : 1 Rep Max

22

  • Chipper: Double Db Front Rack Alternating Lunges, Pull-ups, Double Db Front Rack Alternating Lunges and 4 more

23

  • Every 1 min for 10 mins: Squat Snatches and Overhead Squats
  • Wodapalooza online qualifier workout AMRAP 9 mins: Hang Power Snatches, Overhead Squats and Double Unders

24

  • Chipper: Toes-to-bars, Power Cleans, Toes-to-bars and 3 more
  • No Foot Clean : 4x3 at 75% 1RM
  • Clean Pull + Hang Clean + Floating Clean : 4x1 at 85% 1RM
  • Floating Clean Pull : 5x3 at 90% 1RM
  • Front Squat : 3x3 at 90% 1RM

25

  • Snatch High Pull + Muscle Snatch : 4x1 at 50% 1RM
  • Snatch Pull + Muscle Snatch + Power Snatch : 4x1 at 60% 1RM
  • Snatch + Snatch Balance : 1 @ 60%, 1 @ 70%, 1 @ 75%, 1 @ 75%, 1 @ 75%, 1 @ 80%
  • Overhead Squat : 3x3 at 90% 1RM
  • Barbell Cuban Press 3x6

26

  • Press In Split 4x6
  • Split Jerk : 3x4 at 60% 1RM
  • 3 Front Squats + 1 Jerk : 1 @ 65%, 1 @ 75%, 1 @ 75%, 1 @ 75%, 1 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ 100%
  • Push Press : 4x4 at 70% 1RM

27

28

  • Sotts Press 3x5
  • Clean Pull + Floating Power Clean + 3 Front Squat : 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 70%
  • Clean Pull + Hang Clean + Floating Clean : 1 @ 75%, 1 @ 80%, 1 @ 85%
  • Clean Pull + Hang Clean + Floating Clean : 1 Rep Max
  • Quarter Squat : 4x8 at 110% 1RM

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