two part wod – Wed 5.24.17

 In W.O.D.

Reminder of schedule change this next week:
Wed the 24th – 0800 open gym

Strength:  Shoulder Press 2-2-2-2-2

Conditioning: Complete 2 rounds of:
– 1 minute Max Reps Push Balls (20/14# to 10′)
– 1 minute Max Reps Box Over (24/20″)
– 1 minute Max Reps Toes to Bar
– 1 minute Rest

Rest two minutes, then….

Complete the following for time:
-20 Push Balls
– 20 Box Overs
– 20 Toes to Bar

*5 minute cap

**Score total rep per round on the first part and then time completed on the second part

***Remember, Box Overs can be a complete jump over the box, or land on top of the box on the way to the other side.   They can be lateral or facing the box.   Whichever way you do it, a rep is counted when you land on the other side of the box.


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

Email Kyle at [email protected] for more information.

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