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!

WOD for 10/23/14

Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 2-3 minutes

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Competition in Natomas this Saturday. “Iron October” at CrossFit Iron Mile. we have a few members competing, come out and support!

WOD for 10/18/14

Strength:
Four sets of:
Push Press x 4-6 reps
Rest 90 seconds
Kettle-Bell Walking Lunge x 20 steps
Rest 90 seconds

WOD:
Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (6′/5′)
Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.