WOD for 4/22/14

Strength
Four sets of:
Box Step-Ups x 6-8 reps
Rest 45-60 seconds
Single-Arm Kettlebell Row x Max Unbroken Reps each arm
Rest 45-60 seconds

WOD
Three sets for max reps of:
30 seconds of Double-Unders
30 seconds of Rest
30 seconds of Ground to Overhead
30 seconds of Rest
30 seconds of Row Sprint
30 seconds of Rest

WOD for 4/21/14

Strength:
Three sets of:
Strict KB Overhead Press x 6-8 reps
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds

WOD:
Two sets for times of:
Row 500 Meters
25 Hand Release Push-Ups
15 Hang Power Snatches (95/65 lbs.)
15 Wall Ball Shots
Rest 2 minutes

WOD for 4/18/14

Strength
Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg
(place front foot on a 25 or 45 lbs plate)
Rest 45 seconds
Single-Arm Trap Raises with Kb x 8-10 reps each arm
Rest 45 seconds

WOD
For time:
200m run
30 Burpees
30 Toes to Bar
30 Walking Lunges with 45/25 lb. Plate Overhead
200m run

Traveling for NorCal Regionals

Members of MVMNT CrossFit. The CrossFit Competition Season is in full swing, and after the 5 weeks of Open Workouts, our very own Coach Mark Pfeifer has qualified for the NorCal Regionals, placing 40th out of the top 48 competitors

Regionals will take place May 30-June1 (Friday, Saturday, Sunday). The MVMNT Staff has made arrangements to stay at the Marriott Hotel in Downtown San Jose. 301 South Market Street, San Jose CA 95113. Currently, rooms can be arranged that weekend at $99 per Room. Act quickly in reserving your rooms if this is the best option for you, as hotels in the San Jose area are getting booked up quickly.

Members are highly encouraged to make the trip down to San Jose that weekend to watch and cheer on “Mark 54” as he competes with the best CrossFit Athletes in Northern California. Stay tuned for another soon to come post about MVMNT CrossFit/TEAM54 shirts to show your support at the Regionals event. Shirts can be pre-ordered only. Mark will be posting the design/ cut options very soon.

http://www.expedia.com/San-Jose-Silicon-Valley-Hotels-San-Jose-Marriott.h907443.Hotel-Information?chkin=05/29/2014&chkout=06/01/2014&rm1=a2&hwrqCacheKey=0943b4cc-cb28-411a-8fbb-054a87e375dcHWRQ1397670534781&c=0bdf7977-0510-45c4-8fcd-ce6e5db61577&