Memorial Day WOD “Kalsu” 135/95# Thruster X 100…*At the top of each minute, stop and do 5 burpees* *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then […]

REST DAY We hope everyone had a wonderful holiday weekend!!!Get plenty of rest…..next week is gonna be rough!!!

Check out our Unconventional Saturday WOD Every Saturday here at The Compound we conduct an Unconventional Workout. This workout is free to anyone who wants to participate….member or not!!!! So come on down and join us for some fun!!!

WOD “Josh“ For time:95 pound Overhead squat, 21 reps42 Pull-ups95 pound Overhead squat, 15 reps30 Pull-ups95 pound Overhead squat, 9 reps18 Pull-ups SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

WOD Thruster 3 X 5 10 minute rest 3 Rounds: – 1/4 BW DB Squat Clean Thruster X 10 – 53/35# KB Swing X 15 – Clapping Push-Up X 20

WOD Double-Unders X 2:00Sit-Ups X 2:00Rest X 1:00…DU X 1:30SU X 1:30Rest X :45DU X 1:00SU X 1:00Rest X :30DU X :30SU X :30

WOD Snatch 6 X 2 10 MINUTE REST AMRAP = 12:0095/65# Hang Snatch X 7Push-Up X 14

WOD Back Squat 3 X 5 10 minute rest 3 Rounds: – 1-Legged Box Jump x 7 ea.– Burpee X 15– 135/95# Lunge X 7 Ea.

REST DAY |

WOD TIRE FLIP x 20m TIRE DRAG x 20m CLEAN & PRESS x 1,1,1 FARMERS WALK x 40m HEAVY BAG CLEAN x 3 DEADLIFT x 3,2,1 CHAIN DRAG x 20m

WOD “McGhee“ Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps13 Push-ups9 Box jumps, 24 inch box Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of […]

WOD SNATCH 6 X 2 10 minute rest 4 ROUNDS 5 CYCLES of SNATCH GRIP DEADLIFT HANG POWER SNATCH OVERHEAD SQUAT BACK SQUAT SNATCH PUSH PRESS