WOD for 8/28/14

For Time:
In teams of two, with only one partner working at a time, partners alternate full rounds to complete five rounds each of:
20 Wall Ball Shots
10 Burpees
300 Meter Run (Left, down to the fence, back to the end of the red railing, back inside)

Reminder:
Friday Schedule (8/29)
Open 8-12. We will have a class every hour, with a warmup starting on the hour at 8-9-10-11 a.m.

Saturday Sunday and Monday we will be closed all day for the remainder of Labor Day weekend. See you Tuesday 8/2.

Lookout for a new and slightly edited schedule. We have reviewed the surveys filled out, and adjustments will be made. Look out for a fresh color coded print out of our schedule for you to grab for the front of your refrigerator.

WOD for 8/26/14

WOD:
Six sets of:
Against a 2 minute running clock, complete the following:
Sumos x 25 Reps
Push-Ups x Max Reps
Rest 2 minutes between sets

***Reminder***
Labor Day Weekend Schedule:
Friday 8/29 we will be open from 8am-12pm.
Saturday 8/30 Closed
Sunday 8/31 Closed
Monday 9/1 Closed
Tuesday 9/2 we will resume regular schedule.

WOD for 8/25/14

Strength:
Deadlift
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings/parallettes (L sit, dips, or strict muscle ups)

WOD:
Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
200 Meter Run

WOD for 8/23/14

Six sets of:
Shoulder Press (Strict) x 2 reps
Rest 3 minutes

Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps

A group of us will be meeting at MVMNT at 11:00 a.m. to caravan out to CrossFit West Sac to cheer on a few of our members competing at the Cherry Poppin’ Challenge! Your support would mean the world to them so wear some MVMNT gear and head out to CrossFit West Sac if you’re free to show some spirit and watch a great competition. Cheers!