| A quote from a movie Social Network “It’s like Fashion. It’s never finished!” and that saying rings true at Compound Crossfit. Ryan Allday got sparks flying and setting up more bars. Our gym is getting an upgrade just like the previous upgrade of more rings and Atlas Balls and…well you’re just going to have […]
Monthly Archives: April 2011
WOD 5 ROUNDS TIRE FLIP x 3SPRINTKETTLEBELL SNATCH 45/30 x 7 (each arm)
WOD A.M.R.A.P 12 JERK 165/115 x 5DOUBLES x 50GHD SIT-UP/BACK x 15
WOD3 ROUNDS OVERHEAD SQUAT 135/95 x 7PUSH-UP x 14HANG POWER CLEAN x 7
WOD DEADLIFT = FIND ONE REP MAX rest 5 minutes A.M.R.A.P 10 HANG POWER CLEAN 135/95 x 5BURPEE x 10HURDLES
WOD DUMBBELL PRESS = FIND ONE REP MAX 3 ROUNDS DUMBBELL BURPEE 45/30 x 10RUN 400 METERSHANDSTAND PUSH-UP x 10PULL-UP x 10 DOING THAT KETTLEBELL DANCE!!!!
WOD CLEAN & JERK = FIND ONE REP MAX 4 ROUNDS CLEAN & JERK 80% OF 1RM x 3ROPE CLIMB x 3KETTLEBELL POWER SNATCH 53/35 x 10 each arm IF YOU DON’T FEEL LIKE THIS AFTER YOUR WORKOUT……….DON’T CALL IT A WORKOUT. GET COMFORTABLE WITH THE UNCOMFORTABLE.
WOD SDHP 95/65 x 20 GHD SIT-UP x 40 BALL SLAM 30/20 x 60 JUMPING LUNGES x 80 DEADLIFT 95/65 x 100 AIR SQUAT x 80 HPC x 60 GHD BACK x 40 SDHP 95/65 x 20
WOD3 ROUNDS PUSH PRESS 135/95 x 7MUSCLE UP x 5BURPEE x 7
WOD 3 ROUNDS SNATCH 165/110 x 3WALL BALL x 105 ROUNDS SNATCH 135/95 x 5PULL-UP x 10 ALRIGHT GUYS, TIME FOR A LITTLE GAME OF “GUESS THAT BACK”. WHO THINKS THEY CAN IDENTIFY THE TWO PEOPLE FROM THE COMPOUND IN THE PICTURES BELOW???
APRIL 16TH BOOT CAMP CLASS HAS 5 SEATS LEFT!!!!!! DON’T DELAY OR YOU WILL MISS THIS ONE!!! THESE THINGS ARE GOING FAST. OUR JUNE BOOT CAMP IS ALREADY STARTING TO FILL UP!! GET IT WHILE IT’S HOT!!!
WOD DEADLIFT MONSTER MASH 5 STATIONSTWO MINUTES AT EACH STATION MEN 315 – 275 – 225 – 185 – 135 WOMEN 215 – 185 – 155 – 130 – 95 AFTER LAST STATION DO 75 PULL-UPS