WOD1/31/117 ROUNDS BACK SQUAT   225/155 x 5 PLATE CARRY  90/60 ROPE CLIMB x 3

WOD  WITH 185/130 pounds complete the following complex 5 times. Rest as needed after each complex. After 5th round complete 300 doubles………then yell TIME!!!!!! DEADLIFT x 7 SQUAT CLEAN x 5 PUSH JERK x 1 OVERHEAD SQUAT x 3  Some people can even make tractor tires sexy!!!……..or is she just trying to breathe???

 !!!!!!!!!CROSSFIT GAMES…..CROSSFIT GAMES………CROSSFIT GAMES!!!!!!! OK GUYS AND GALS….THE COMPOUND PLANS TO BE A REGISTERED AFFILIATE FOR THE 2011 GAMES. WE INVITE ANYONE THAT WANTS TO COMPETE TO ATTEND…..MEMBER OR NOT. IF YOU COMPETE AT A REGISTERED AFFILIATE, YOUR SUBMISSION DOES NOT NEED TO BE VIDEO TAPED. WE INVITE ALL TO ATTEND AS WE WOULD LIKE […]

WOD 1/25/11 A.M.R.A.P = 12 MINUTES DUMBBELL PRESS x 45/30 GHD SIT-UP GHD BACK BALL SLAM x 30/20 * THA HOT SAUCE!!!!……must finish amrap with all exercises having same reps!!!!! 5 burpee penalty for every off rep!!

WOD1/24/11 10 ROUNDS FRONT SQUAT  185/130 x 3BURPEE x 6WALL BALL x 9PULL-UP x 12

WOD …….IT’S FRIDAY PEOPLE……..HMMMMMM????????? 100 POUND SLAM BALL!!!!!! WHAT THE HELL DO YOU EXPECT……..THIS IS  THE COMPOUND!!!!!

WOD1/20/11 10-9-8-7-6-5-4-3-2-1 DEADLIFT  225/155KETTLEBELL SWING 70/53SLAM BALL CLEAN & JERK  100/50 Someone was sooo proud of her rope climb so we had to post it!!! Great job Mone!!

WOD 1/17/11 DUMBBELL PRESS = 3 x 5 10 minute rest 3 ROUNDS OHS 205/140 x 3 ROPE CLIMB x 3 DOUBLES x 30

WOD1/17/11 FRONT SQUAT = 3 x 5  rest 10 minutes POWER SNATCH 135/95   =   Every 10 seconds x 50 Who is this masked man running rampant through The Compound destroying WOD’s !!!!!!!!

WOD 1/14/11 WHAT’S IT GONNA BE…….  

WOD  1/13/11 BOX JUMP x 100 5 minute rest A.M.R.A.P = Time it took to do box jumps. SUMO-DEADLIFT HIGH-PULL 75/50 x 10 MUSCLE-UP x 3 DOUBLE UNDERS x 30 Nick showcasing our new camo shirts in hyper speed!!!!  What the hell is Brandon doing????

 Anyone remember this??? Posted to: Fitness and Nutrition Spotlight Hampton Roads.com [X] Click a thumbnail to view the full-size image. Buy Pilot photos here. In order to get the best experience with our full-size images, you should enable JavaScript in your browser. Trainer Ben Leichty demostrates what excercises he plans to have for his class […]