WODs

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

26

  • 12 RFT: Assault Bike Calories and Power Snatches
  • 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch : 1 Rep Max
  • 2 Jerk Dips + 1 Push Press + 1 Power Jerk : 5x1 at 60% 1RM
  • 2 Pause Jerk Dips + 1 Jerk : 3x1 at 75% 1RM
  • 2 Pause Split Jerk + Split Jerk : 4x1 at 80% 1RM
  • Push Press : 2-2-2-2

27

  • Murph

28

  • Every 2 mins for 24 mins: Row Calories, Ski Erg Calories, Assault Bike Calories and Double Unders

29

  • Power Clean & Push Jerk : 1 Rep Max
  • 15-12-9: Power Cleans and Push Jerks
  • 3 High Hang High Pull + 1 High Hang Muscle Snatch : 5x1 at 50% 1RM
  • Snatch Pull + Hang Power Snatch : 3x1 at 75% 1RM
  • Snatch High Pull + Power Snatch + Hang Snatch : 3x1 at 85% 1RM
  • Snatch Balance : 4x1 at 105% 1RM

30

  • AMRAP 27 mins: Ski Erg Calories, Toes-to-bars, Row Calories and 3 more

31

  • AMReps 5 mins: Ring Dip Technique Works
  • Squat Clean : 3-3-3-3-3
  • Elizabeth

Jun | 1

  • 3 Hang Clean Pull + 1 Power Clean : 5x1 at 60% 1RM
  • Clean Pull + Hang Clean Pull + Hang Clean : 3x1 at 75% 1RM
  • Clean Pull + Hang Clean + 2 Front Squat : 4x1 at 85% 1RM
  • Pause Front Squat : 4x1 at 115% 1RM

2

  • High Hang Power Snatch : 3 Rep Max
  • FT: Hang Power Snatches, AbMat Sit-ups and Double Unders
  • 2 Jerk Dips + 1 Push Press + 1 Power Jerk : 5x1 at 60% 1RM
  • 2 Pause Jerk Dips + 1 Jerk : 3x1 at 75% 1RM
  • 2 Pause Split Jerk + Split Jerk : 4x1 at 85% 1RM
  • Push Press 1-1-1-1-1

3

  • Overhead Squat (From The Floor) : 5-5-5-5
  • Nancy
  • 3 High Hang High Pull + 1 High Hang Muscle Snatch : 5x1 at 50% 1RM
  • Snatch Pull + Hang Power Snatch : 1 Rep Max
  • Snatch High Pull + Power Snatch + Hang Snatch : 1 Rep Max
  • Snatch Balance : 1 Rep Max

4

  • AMReps 15 mins: Bar Muscle Up Progressions
  • 10 RFT: Row Calories and Lateral Burpee Over Bars

5

  • Weightlifting Wednesday Hang Power Clean + High Hang Squat Clean + Hang Squat Clean : 1 Rep Max
  • AMRAP 10 mins: Hang Power Cleans, Assault Bike Calories and Box Jumps
  • 3 Hang Clean Pull + 1 Power Clean : 5x1 at 60% 1RM
  • Clean Pull + Hang Clean Pull + Hang Clean : 3x1 at 75% 1RM
  • Clean Pull + Hang Clean + 2 Front Squat : 1 Rep Max
  • Front Squat : 1 Rep Max

6

  • AMReps 20 mins: AbMat Sit-ups, V-ups, Toes-to-bars and 2 more

7

  • Squat Snatch 3-3-3
  • Thruster 3-3-3
  • AMReps 13 mins: Wall Balls, Row Calories, Squat Snatches and 3 more

8

  • The General Chipper: Run With Medicine Balls, Medicine Ball Cleans, Single Arm Dumbbell Push Press and 3 more
  • 2 Jerk Dips + 1 Push Press + 1 Power Jerk : 5x1 at 60% 1RM
  • 2 Pause Jerk Dips + 1 Jerk : 3x1 at 75% 1RM
  • 2 Pause Split Jerk + 1 Split Jerk : 1 Rep Max
  • Push Press : 1 Rep Max

9

  • High Hang Jump & Shrug + High Hang Power Snatch : 2-2-2-2-2
  • Bel Air AMRAP 15 mins: Double Unders, Single Arm Dumbbell Hang Clean & Jerks, Double Unders and Row Calories
  • Snatch : 1 Rep Max
  • Clean & Jerk : 1 Rep Max

10

  • Front Squat : 3-3-3-3-3
  • 5 RFT: Row Calories and Kettlebell Swings
  • Split Jerk 5x4
  • Clean Pull + Hang Squat Clean + Jerk : 5x1 at 60% 1RM
  • Every 1:30 for 22:30: Clean & Jerk

11

  • High Hang Power Snatch 2-2-2-2-2
  • AMRAP 16 mins: Double Unders, Lateral Burpee Over Bars and Power Snatches

12

  • Back Squat : 3x3 at 75% 1RM
  • AMReps 5 mins (2,4,6,...): Dumbbell Squats and Toes-to-bars
  • AMReps 5 mins (2,4,6,...): Dumbbell Squats and Toes-to-bars
  • Hip Snatch 6x4
  • 2 Snatch High Pull + Snatch : 5x1 at 60% 1RM
  • Every 1 min for 15 mins: Snatch

13

  • Push Jerk : 5x5 at 70% 1RM
  • 3 RFT: Rows and Assault Bike Calories

14

  • 10 RFT: Dumbbell Snatches, Handstand Push-ups and Bar Muscle-ups

15

  • FT: Wall Balls and Burpee Box Jump Overs
  • 3 Behind The Neck Snatch Grip Push Presses + 2 Overhead Squat : 4x1 at 60% 1RM
  • Snatch : 3x5 at 70% 1RM
  • Snatch Pull : 5x3 at 85% 1RM
  • Snatch Grip Deadlift : 3x3 at 95% 1RM

16

  • Every 1 min for 10 mins: Pull-ups and Power Cleans
  • Assault Bike (Calories)s : 1x40
  • Snatch Balance : 4x4 at 60% 1RM
  • Power Snatch : 5x3 at 60% 1RM
  • Power Clean & Push Jerk : 4x2 at 60% 1RM
  • Push Press : 4x4 at 65% 1RM

17

  • Power Clean EMOM. Touch and go if possible! Every 1 min for 10 mins: Power Clean
  • KB snatch 5 RFT: Kettlebell Snatches and Toes-to-bars
  • Split Jerk : 4x4 at 30% 1RM
  • Clean Pull + Power Clean + 2 Split Jerk : 4x1 at 60% 1RM
  • Clean & Jerk : 4x3 at 70% 1RM
  • Bulgarian Split Squat : 3x6 at 40% 1RM

18

  • 1:1 x2 Thruster ladder for time Thruster : 2 @ 135/95 lbs, 4 @ 115/75 lbs, 6 @ 95/65 lbs, 8 @ 85/60 lbs, 10 @ 75/5...
  • Every 3 mins for 9 mins: Assault Bike Calories and Double Unders

19

  • FT: Rows and Lateral Burpee Over Rowers
  • Power Position squat snatch. 5x2 Building High Hang Squat Snatch 2-2-2-2-2
  • Snatch Pull : 4x5 at 60% 1RM
  • Snatch : 3x5 at 75% 1RM
  • 1 Snatch Pull + 1 Floating Snatch Pull + 1 Hang Snatch Pull : 5x1 at 90% 1RM

20

  • HSPU Practice Handstand Push-ups : 7x5
  • Rogue invitational event 21-15-9: Deadlifts and Burpee Pull Ups

21

  • chase the pump Dumbbell Bench Press 10-10-10-10
  • 1:1 work to rest ratio with partner 5 rounds each 5 RFT: Wall Balls and Over Box Jumps (24")s

22

  • Team of 2 FT: Row Calories, Dumbbell Snatches, Pull-ups and 2 more
  • Power Snatch : 4x3 at 70% 1RM
  • Snatch Pull : 4x3 at 85% 1RM
  • Power Clean & Push Jerk : 6x2 at 70% 1RM
  • 3 Clean Grip Deadlifts + 8 Power Shrug : 1-1-1-1

23

  • Double dumbell * one in each hand 4 RFT: Assault Bike Calories, Dumbbell Farmers Carries and Dumbbell Power Cleans
  • 5 Tall Clean + 5 Split Jerk : 4x1
  • Clean Pull + Power Clean + 2 Split Jerk : 4x1 at 60% 1RM
  • Clean & Jerk : 5x3 at 75% 1RM
  • Clean Pull : 3x3 at 100% 1RM

24

  • Deadlift : 5-5-5
  • Chipper: Toes-to-bars, 400 m, Chest-to-bar Pull-ups and 3 more
  • 5 Snatch Grip Behind The Neck Push Press + 3 Overhead Squat : 5x1 at 60% 1RM
  • Snatch : 3x5 at 78% 1RM
  • Overhead Squat : 3 @ 80%, 3 @ 90%, 3 @ 100%, 3 @ 100%

25

  • Back Squat : 8x4 at 70% 1RM
  • Power Clean & Jerk : 3x10 at 205/135 lbs, rest 2 mins

26

  • Jerry FT: 1600 m, Rows and 1600 m
  • cash out! 4 RFT: Strict Pull-ups and Single Arm Dumbbell Bent Over Rows
  • Box Jump : 10-5-3
  • Box Jump : Max Height
  • Power Snatch : 5x3 at 73% 1RM
  • 3 Floating Snatch Deadlifts + 1 Snatch Pull : 5x1 at 80% 1RM
  • Power Clean & Push Jerk : 5x2 at 73% 1RM

27

  • Power Snatch : 5-5-5-5-5
  • AMRAP 20 mins: Double Unders, Overhead Squats and Row Calories

28

  • Every 1 min for 10 mins: Hang Squat Clean
  • 3 RFT: Assault Bike Calories, Single Arm Dumbbell Overhead Walking Lunges and Ring Dips

29

  • Chipper: Deadlifts, Row Calories, Shoulder-to-Overheads and 6 more
  • Split Jerk : 4x4 at 30% 1RM
  • Clean Pull + Power Clean + 2 Split Jerk : 4x1 at 60% 1RM
  • Clean & Jerk : 5x3 at 78% 1RM
  • 3 Clean Grip Deadlifts + 8 Power Shrug : 1-1-1-1

30

  • Alt EMOM 20 mins: Row Calories and Bench Press
  • Hip Snatch 4x4
  • Floating Snatch Pull : 4x5 at 50% 1RM
  • Snatch : 5 Rep Max

Jul | 1

  • Back Squat : 6x2 at 80% 1RM
  • Randy
  • Box Jump : 10-5-3
  • Box Jump : Max Height
  • Hip Snatch 4x4
  • Power Snatch : 3 Rep Max
  • Snatch Grip Upright Row 3x8

2

  • 5 RFT: Assault Bike Calories and Shoulder-to-Overheads

3

  • Front Squat From Floor : 4x5 at 65% 1RM
  • AMReps 1 min: Ski Erg Calories, Push-ups, Max Effort Hang From Pull Up Bars and Rests
  • Hang Cluster : 3x5
  • Power Clean & Push Jerk : 2 Rep Max
  • Power Clean To Push Press : 4x3 at 60% 1RM
  • 3 Clean Grip Deadlifts + 8 Power Shrug : 1-1-1-1

4

5

6

  • 5 Tall Clean + 5 Split Jerk : 4x1
  • Clean Pull + Power Clean + 2 Split Jerk : 4x1 at 60% 1RM
  • Clean & Jerk : 3 Rep Max
  • Clean Grip Deadlift : 1 Rep Max