burning shoulders – Tue 5.16.17

 In W.O.D.

For today’s WOD, you can put everything on the shoulders and leave them burning and not ready for the workout the day.  Or, you can use your hips, core, butt and hamstrings (Core to extremities) and save your shoulders.  Your shoulders will be tired and feel this workout regardless, but how much depends on you!

Skill:  Clean Pulls 3-3-3-3-3

Conditioning:  Complete the following for time:
– 30 Pull Ups (Health: Ring Rows)
Then,
– 20 Kettlebell Swings – Russian (Performance: 2-35’s/25#’s DBs or KBs, Fitness: 53/35#, Health: AHAP)
– 80 Double Unders (Health:  Jump Rope running in place)
– 20 Kettlebell Swings – Russian
– 60 Double Unders
– 20 Kettlebell Swings – Russian
– 40 Double Unders
Then,
– 30 Pull Ups


The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthening the entire body and allowing you apply these movements into everyday life. you will be much healthier and happier!


This May, we are helping to provide healthcare to people around the world through Watsi. Every check in will help provide a life-changing surgery to someone in need. Check-in and #changealife


We are hiring! The Compound, Home of CrossFit Vacaville North, is looking for a full time CrossFit Level 1 certified Personal Trainer.  Here’s a general idea of we are looking for, let us know if you’re ready to join our team!

Primary Job Responsibilities (what to expect but not limited too):
-Lead up to 7 Group Classes/week
-Perform up to 12 Personal Training sessions weekly with our new member Fundamentals Process
Several hours per week on Professional Development and Client Management
-Consulting with prospective clients
-General Gym Tidiness

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