Wod rest wod – Thu 5.25.17

 In W.O.D.

Skill:  Ring Row 3 x max reps.   Rest at least 2 minutes between each set.

Conditioning: AMRAP in 5:00:
– 5 Hang Power Cleans (Perfomance: 185/135#, Fitness: 135/95#, Health: 95/55#)
– 10 Burpees over the bar
– 15 Hollow Rocks

Rest 2:00, then….

AMRAP in 5:00:
– 5 Hang Power Cleans (+5-10# from last AMRAP)
– 10 Burpees over the bar
– 15 Hollow Rocks

YEP! It’s the same AMRAP! Score total rounds for each 5 minute section.


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.


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!

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