WOD for 10/31/14

MVMNT Will be open Friday morning normal schedule
7:30 a.m. CrossFit (Front Desk Sign In)
8:30 a.m. Technique
9:30 a.m. CrossFit Light
10:00 a.m. Open gym, til noon
We will be closed for the rest of the day at Noon.
MVMNT will reopen for classes Saturday morning at 9 am, normal Saturday Schedule.
Enjoy Halloween and BE SAFE!!!!

Workout of the Day
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

WOD for 10/28/14

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

* Don’t forget to pickup your tickets and shirts from Coach Josh for his upcoming TITLE FIGHT Nov 15!
** Friday Halloween Schedule –> Open 8 am -12 noon, closed the rest of the day.

WOD for 10/27/14

Strength:

Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2-3 minutes

WOD:

Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

WOD for 10/25/14

Strength:
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
WOD:
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

As a reminder, there is a competition happening at Crossfit Iron Mile tomorrow from 9-4. We have some MVMNTites competing so come out and support!