CLEAN & JERK  =  FIND ONE REP MAX A.M.R.A.P  x  15 CLEAN & JERK   70% of ONE REP MAX  x  7DOUBLES  x  50

WOD 4 ROUNDS DEADLIFT  275/190  x  5AIR SQUAT  x  50ROPE CLIMB  x  2  (no feet)

ALRIGHT LADIES AND GENTLEMAN IT’S TIME FOR SOME MEMORIAL DAY MURPH!!! THE COMPOUND WILL BE DOING THE WORKOUT MURPH ON MONDAY 30TH AT 530 PM. THIS WILL BE THE ONLY CLASS FOR THAT DAY. THERE WILL BE NO 5 AM, 430 PM, OR 630 PM THAT DAY. WE WILL RESUME NORMAL SCHEDULE ON TUESDAY 31ST.WE […]

WOD A.M.R.A.P  x  12 PUSH PRESS  135/95  x  5 BURPEE  x  10 BOX JUMP  x  15

WOD 3 ROUNDS FRONT SQUAT  BW  x  10 KETTLEBELL SQUAT SNATCH  45/30  x  5 (ea. arm) PULL-UP  x  10

WOD DEADLIFT  3  x  5 3-6-9-12-15-18-21 SUMO DEADLIFT HIGH-PULL  95/65   GHD SIT-UP GHD BACK

WOD PRESS  3 x 5 2 ROUNDS OVERHEAD SQUAT  (BODY WEIGHT)  x  7ROPE PULL-UPS  x  7WALL BALL SIT-UPS  20/14  x  7

WOD BACK SQUAT  3x 5 3 ROUNDS POWER CLEAN  155/105  x  3BAR FACING BURPEE  x  6MOUNTAIN CLIMBER  x  9

FOR GROUPON BOOT CAMP PURCHASERS:   To enroll in the Boot Camp from the Compound Crossfit online scheduler at https://clients.mindbodyonline.com/ASP/home.asp?studioid=8813 1.  Enter your Groupon number in the Notes field2.  When you go to check out, enter BOOTCAMP in the promotional code field This will enable you to check out using your Groupon.  PLEASE NOTE:  WE […]

WOD A.M.R.A.P  x  10 SUMO DEADLIFT HIGH PULL  75/55  x  10BOX JUMP  x  10TOE TO BAR  x  10

!!!!!!ATTENTION GROUPON PURCHASERS!!!!!   For the $59 Boot Camp Groupon – Participants may register for boot camps online using the promotional code which will be e-mailed to you upon the closing of the Groupon deal.  Once the boot camp registration has been completed, it may not be changed.  The Groupon must be presented by the first […]

WOD 5 ROUNDS DUMBBELL ARNOLD PRESS  45/30  x  7WEIGHTED PULL-UPS  45/30  x  7DOUBLES  x  50