Category Archives: WOD Solon

12/8/14

WOD: AMRAP 10 3,6,9,12 …. of: Thruster 95/65 C2B pullups Strength: Clean & Jerk A. Squat clean + Front Squat + Push Jerk + Split Jerk at 45%, 50%, 55%, 60%, 65% B. Clean & Jerk at 70%, 75%, 80%, 85%, 90%, 85%, … Continue reading

Posted in WOD Solon | Comments Off

12/6/14

Nexus will be closed today as our coaches are participating in a team competition.  If you have time, please come to CrossFit Saol in Twinsburg to support our Rx team on Saturday and our Intermediate team on Sunday.  Good luck … Continue reading

Posted in WOD Solon | Comments Off

12/5/14

Skill: EMOM, 10 minutes: Odd: 50 Double unders Even: 50′ HS Walk: sub 30 second hs hold   Team WOD: With a running clock: A. 15-12-9 Burpee Facing Box Jump Overs, 24/20 150m Row after every round. B. 12-9-6 Burpee … Continue reading

Posted in WOD Solon | Comments Off

12/4/14

Open Gym/Practice Skill/Rest

Posted in WOD Solon | Comments Off

12/3/14

Skill: Snatch Complex Power Snatch + Squat Snatch – work up to a heavy set   WOD: 30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups(sub: muscle up progression/ring dips)  

Posted in WOD Solon | Comments Off