WODs

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

30

31

  • Solace Virtual Class FQ: Online Classes

Sep | 1

  • Solace Virtual Class FQ: Online Classes

2

  • Solace Virtual Class FQ: Online Classes

3

  • Solace Virtual Class FQ: Online Classes

4

  • Solace Virtual Class FQ: Online Classes

5

  • Solace Virtual Class FQ: Online Classes

6

7

8

9

10

11

12

13

14

  • Every 90 seconds for 8rds Power Position Clean : 5-5-5-5-5-5-5-5, rest 1:30
  • For time: 14 min cap FT: Rows, Hang Power Cleans, Rows and 3 more

15

  • Every 2 mins for 14 mins: Bench Press
  • Skiing Helen 3 RFT: Ski Ergs, Kettlebell Swings and Pull-ups

16

  • Every 2 mins for 14 mins: Romanian Deadlift
  • AMRAP 7 mins: Sumo Deadlift High-pulls, Lateral Burpee Over Bars and AbMat Sit-ups
  • AMRAP 4 mins: Sumo Deadlift High-pulls, Lateral Burpee Over Bars and AbMat Sit-ups

17

  • Back Squat : 5-5-5-5-5-5
  • FT: Double Unders, Box Jump Overs, Back Squats and 6 more

18

  • 6 RFQ: Dumbbell Bulgarian Split Squats and Reverse Sit-ups
  • AMReps 13 mins (2,4,6,...): Medicine Ball Cleans, Medicine Ball Burpees and Toes-to-bars

19

  • 5 RFQ: Wall Facing Handstand Holds and Chin-up Negatives
  • Alt EMOM 20 mins: Wall Balls, Push-ups, Dumbbell Hang Cleans and Dumbbell Push Jerks

20

21

  • Every 1 min for 12 mins: Power Clean
  • Every 3 mins for 15 mins: Deadlifts, Power Cleans and Bar Facing Burpees

22

  • Strict Press : 5x4 at 60% 1RM
  • 3 RFT: Wall Balls, Box Jumps and Ski Ergs

23

  • Alt EMOM 14 mins: Deadlifts and Glute Bridges
  • AMRAP 15 mins w/ Buy-in: Rows, Double Unders and Alternating Dumbbell Snatches

24

  • Back Squat : 3-3-3-3-3-3
  • AMReps 6 mins (3,6,9,...): Dumbbell Power Cleans, Dumbbell Front Squats and Toes-to-bars
  • AMReps 6 mins (3,6,9,...): Dumbbell Power Cleans, Dumbbell Front Squats and Toes-to-bars

25

  • Alt EMOM 15 mins: Ring Dips, Ring Support Holds and Russian Twists
  • Hey Dante FT: Rows; 3x Wall Ball Sit-ups and Med Ball Cleans; Rows

26

  • AMRAP 15 mins: Hang Power Snatches, Overhead Squats and Assault Bike Calories
  • Overhead Squat : 6-6-6-6-6

27

28

29

30

Oct | 1

2

3