| 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 […]

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