Compound Slogan Contest:
Submit your ideas for a slogan for the gym! Winner will receive a $25 gift certificate and a free t-shirt with our new slogan on it. The slogan should be clean, and represent The Compound in a way that would promote what we represent. Email ideas to info@crossfitvvn.com.
Submit your ideas for a slogan for the gym! Winner will receive a $25 gift certificate and a free t-shirt with our new slogan on it. The slogan should be clean, and represent The Compound in a way that would promote what we represent. Email ideas to info@crossfitvvn.com.
SWOD:
15:00 Gymnastics warm up: Forward Rolls, Free Hand Stands, Kip Ups, etc.
Metcon:
AMRAP in 20:00 of:
- 50 ft. Bear Crawl
- 50 ft. Crab Walk
- 10 Wall Ball Shots
- 10 Pull Ups
This WOD is fairly straight forward. For the wall ball pick the heaviest ball and the highest target you can do. Challenge yourself with these, as well as the pull ups. Work through as many rounds as you can in 20:00.
Post rounds completed to the comments section! bc
AMRAP 7 ROUNDS PLUS BEAR CRAWL
ReplyDeleteI CAN DO A BAD LOOKIN CARTWHEEL
AND ALMOST A HANDSTAND!
METCON: 7 wall balls short of 6 rounds w/20lb ball.
ReplyDelete* Pretty excited about my handstand.
Metcon: 7 rounds + 10 wall balls + 10 pull ups (band)
ReplyDeletei had so much fun with todays morning classes and the gymnastics tumbling!i am gonna work on my pistol squat forward rolls!! you guys and gals are awesome!! have a fantabulous weekend.
ReplyDeleteChris
ReplyDeleteMetcon: 6 rounds + 8 pull ups @ Rx
Getting better with my handstands. The trick is keeping your legs straight and together... until you fall on you ass.
Metcon: 8 rounds + bear crawls/crab walks
ReplyDeletebeat the last time I did this by one, so that is all good.
Found out gymnastics makes me ill !!
ReplyDeleteMetcon 7 Rds + Bear and crab walk...