| WOD  12/30/10 DUMBBELL PUSH JERK 55/35 x 50 * EVERY TIME YOU HAVE TO REST COMPLETE THE FOLLOWING     – SIT-UP WALL BALL x 10 – GHD RAISE x 10

OPEN GYM  12/29/10

WOD 12/28/10 5 ROUNDS – CLEAN & JERK 205/140 x 3– WEIGHTED PULL-UP 35/25 x 5– ROW x 250 m. Must be Old School night at THE COMPOUND tonight!!! Look at all the Original Compound Crossfitters in the house last night!! Good to see you guys!!

WOD  12/27/10 10 ROUNDS – THRUSTER 115/80 x 7 – BALL SLAMS x 7  

GYM CLOSED TODAY 12/24/10 “Squat Til You Puke” You stand alone, ten plates in the hole. It’s you versus the weight. You’re thinking, “I’m gonna get friggin’ crushed” You’re thinking,”I’m not gonna get up”. But, you will. Yeah, you’ll puke. Yeah, it’ll be hard getting off the crapper the next couple days. But it’ll be […]

 WOD 12/23/10  – DEADLIFT 265/185 x 15– GHD SIT-UP x 50– DEADLIFT 175/120 x 30– GHD BACK X 50– DEADLIFT 115/80 x 60– GHD SIT-UP/ BACK x 25

 WOD ” NUTTS “ For time:10 Handstand push-ups250 pound Deadlift, 15 reps25 Box jumps, 30 inch box50 Pull-ups100 Wallball shots, 20 pounds, 10′200 Double-undersRun 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of […]

WOD HANG POWER CLEAN – HANG SQUAT CLEAN – CLEAN SERIES 115/80 x 30 * Any time the bar stops/rests on the ground = 5 pull-ups with 35/25 lbs. * Can rest in the rack or hang, but must touch and go on ground.

WOD 30 – 20 – 10 – KETTLEBELL OVERHEAD SQUAT 53/35  ( one arm ) – BURPEE – WALL BALL – RING PUSH-UP

HOLIDAY SCHEDULE The following schedule will be in effect from 12/20/10 until 1/3/10. Normal schedule will resume 1/3/10. M-F = 530 a.m.  430 p.m.  530 p.m. Sat. = 10 a.m. The following days will be closed. 12/24/10 12/25/10 12/31/10 1/1/11