Sol CrossFit on TrackMyPR

Class:

All

Workout Name:

Multi amrap

Description:

5 min amrap

9 Kb swings 70/53
200m run

Rest 5 min

5 min amrap

5 power cleans 185/135
200m run

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Workout Name:

Open wod 14.1

Description:

Performed by 2 athletes

Podium

Male RX:

4+0reps

Female RX:

5+0reps

Male Scaled:

Female Scaled:

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Thursday, February 27, 2014

Class:

All

Warmup:

8-8-8
Ring rows

Workout Name:

Muscle up progression

Description:

4-4-4-4-4-4-4
Rest 2 min between sets

Performed by 1 athlete

Podium

Male:

Female:

Courtney

33 lbs

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Class:

All

Workout Name:

None

Description:

9 min amrap

5 deadlifts 275/185
10 walking lunges (total)
15 box jumps 24/20
20 sit ups

Performed by 2 athletes

Podium

Male RX:

Female RX:

Male Scaled:

4+19reps

Female Scaled:

Courtney

3+22reps

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Wednesday, February 26, 2014

Class:

All

Warmup:

5-5-5

Workout Name:

Hang power snatch

Description:

2-2-2-2-2

Performed by 7 athletes

Podium

Male:

Michael P

150 lbs

Female:

2-way Tie

83 lbs

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Class:

All

Workout Name:

Amrap

Description:

12 min amrap

15 t2b
15 pull ups
400 m run

Performed by 6 athletes

Podium

Male RX:

Michael P

2+30reps

Female RX:

2+30reps

Male Scaled:

4+24reps

Female Scaled:

2-way Tie

2+30reps

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Tuesday, February 25, 2014

Class:

All

Warmup:

5x3

Workout Name:

Jerk

Description:

2-2-2-2-2

Performed by 4 athletes

Podium

Male:

Joshua R

185 lbs

Female:

133 lbs

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Class:

All

Workout Name:

Rounds for time

Description:

4 rounds

20 Push Ups
15 Burpees
10 Hspu

Rest 2 min between sets

Performed by 4 athletes

Podium

Male RX:

Joshua R

1:42

Female RX:

0:30

Male Scaled:

Female Scaled:

0:36

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Monday, February 24, 2014

Class:

All

Warmup:

3x3

Workout Name:

Power Clean

Description:

2-2-2-2-2-2
Build to a heavy double
Rest 2 min between sets

Performed by 7 athletes

Podium

Male:

265 lbs

Female:

128 lbs

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Class:

All

Workout Name:

Death by Power Clean

Description:

Do 1 rep the first minute, 2 the 2nd and so on...

Performed by 7 athletes

Podium

Male RX:

13+9reps

Female RX:

9+9reps

Male Scaled:

13+7reps

Female Scaled:

12+11reps

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Saturday, February 22, 2014

Class:

All

Warmup:

Team rowing ;)

Workout Name:

Cindy

Description:

20 min amrap
5 pull ups
10 push ups
15 air squats

Performed by 3 athletes

Podium

Male RX:

Female RX:

21+0reps

Male Scaled:

Female Scaled:

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Friday, February 21, 2014

Class:

All

Workout Name:

Amrap

Description:

12 min amrap

15 kbs 53/35
10 box jumps 24/20
15 sit ups
10 push ups

Performed by 3 athletes

Podium

Male RX:

+reps

Female RX:

6+26reps

Male Scaled:

Female Scaled:

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Class:

All

Warmup:

7-5-3

Workout Name:

Hang full clean

Description:

3-3-3-3
Build to a heavy triple

Performed by 2 athletes

Podium

Male:

155 lbs

Female:

123 lbs

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Thursday, February 20, 2014

Class:

All

Workout Name:

Snatch

Description:

3-3-3-3-3
Build to a heavy triple form permitting

Performed by 8 athletes

Podium

Male:

175 lbs

Female:

2-way Tie

63 lbs

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Class:

All

Workout Name:

Rounds for time

Description:

4 rounds

50 DU's
15 Russian Twists w/touch over head
200m run

Performed by 8 athletes

Podium

Male RX:

Lance M

8:35

Female RX:

9:59

Male Scaled:

Female Scaled:

Codi S

13:12

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Wednesday, February 19, 2014

Class:

All

Warmup:

3x5
Find your working weight for 20 reps

Workout Name:

Back squat

Description:

20-20-20
Rest 3 mins between

Performed by 4 athletes

Podium

Male:

165 lbs

Female:

133 lbs

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Class:

All

Workout Name:

Multi amrap

Description:

5 min amrap

6 thrusters 135/95
8 ring dips

Rest 4 min

6 min amrap

10 wall balls
20 walking lunges( total)

Performed by 3 athletes

Podium

Male RX:

8+28reps

Female RX:

8+9reps

Male Scaled:

Female Scaled:

Courtney

6+15reps

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Tuesday, February 18, 2014

Class:

All

Warmup:

7-5-3
Rest 1 min between sets

Workout Name:

Jerk

Description:

3-3-3-3-3
Build your way up to a heavy triple
Rest 3 min sets

Performed by 6 athletes

Podium

Male:

235 lbs

Female:

123 lbs

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Class:

All

Workout Name:

5 rounds for time

Description:

5 Rounds

15 pull ups
Run 200m w/plate 45/25

Performed by 5 athletes

Podium

Male RX:

11:27

Female RX:

16:58

Male Scaled:

Female Scaled:

13:43

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Monday, February 17, 2014

Class:

All

Warmup:

3 sets of 5

Workout Name:

Power Clean

Description:

Power Clean

3-3-3-3-3

Touch and go

Performed by 2 athletes

Podium

Male:

245 lbs

Female:

5 lbs

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Class:

All

Workout Name:

Chipper

Description:

50 box jumps 24/20
10 hang full clean 185/115
50 weighted push ups 45/25
10 hang power cleans 185/115
50 kbs 70/53
10 power cleans 185/115
100 sit ups or 50 t2b

Performed by 2 athletes

Podium

Male RX:

23:47

Female RX:

Male Scaled:

Female Scaled:

20:02

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Saturday, February 15, 2014

Class:

All

Workout Name:

Chipper

Description:

30 Power Cleans 135/95
30 Deadlifts. 135/95
15 Rack Lunges. 135/95
400 m Run
20 Power Cleans
20 Deadlifts
10 Rack Lunges
400 m Run
10 Power Cleans
10 Deadlifts
5 Rack Lunges

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Tracey H

18:027

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Friday, February 14, 2014

Class:

All

Workout Name:

Muscle up progression

Description:

We will be working on the transition of muscle ups. Don't worry though, everyone will be able to do one of the scales to work on muscle ups :)

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Workout Name:

Amrap

Description:

7 min amrap

15 Pull ups
15 T2B

Rest 5 min

5 min amrap

10 Kbs 70/53
15 Supermans

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Thursday, February 13, 2014

Class:

All

Workout Name:

Back Squat

Description:

9 min EMOM(every minute on the minute)
Perform 2 reps on the minute

Performed by 0 athletes

Podium

Male:

Female:

Class:

All

Workout Name:

17 min Amrap

Description:

17 Min Amrap

3 Bear Complex
6 Walking Lunges/leg
200 m run

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Wednesday, February 12, 2014

Class:

All

Workout Name:

7 min Emom Hang Power Snatch

Description:

Performed by 2 athletes

Podium

Male RX:

07:00

Female RX:

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

3 Rounds for time

Description:

3 Rounds

9 Deadlifts 275/185
18 Burpees
27 Sit Ups

Performed by 3 athletes

Podium

Male RX:

09:23

Female RX:

7:043

Male Scaled:

Joshua R

9:27

Female Scaled:

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Tuesday, February 11, 2014

Class:

All

Workout Name:

Jerk - EMOM

Description:

10 min EMOM
2 Jerk

Performed by 6 athletes

Podium

Male:

225 lbs

Female:

113 lbs

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Class:

All

Workout Name:

2 AMRAPS

Description:

4 Min AMRAP
6 HSPU
9 Ring Push Ups

Rest 4 min

12 Min AMRAP
15 Wall balls @ 20#/14#
200m Run

Performed by 6 athletes

Podium

Male RX:

11+3reps

Female RX:

9+25reps

Male Scaled:

Allen S

4+0reps

Female Scaled:

9+0reps

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Monday, February 10, 2014

Class:

All

Workout Name:

Front Squats, Pull-Ups, Box Jumps

Description:

5 Rounds
9 Front Squats at 165#/115#
11 Pull-Ups
13 Box Jumps at 30"/24"

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

13:32

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Class:

All

Workout Name:

Front Squat EMOM

Description:

10 min EMOM
2 Reps of Front Squats

Performed by 1 athlete

Podium

Male:

Female:

113 lbs

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