WOD 2 ROUNDS WALL BALL  x  50 PULL-UP  x  25 ROW  x  500 meters NICE WORK TO EVERYONE TODAY ON THE SNATCH PROGRESSION!!!! YOU GUYS WORKED HARD TO MASTER THE MOVEMENTS AND IT SHOWED IN YOUR PERFORMANCE. I WAS LIKE A PROUD DADDY TODAY….HAHAHAHA!!! TAKE A LOOK AT KEITH AND ADAM WORKING HARD ON THE […]

  MOBILITY WOD FOR THIS WEEK. PRACTICE THIS ONE AT HOME. CLICK HERE FOR MOBILITY WOD

WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 SNATCH  135/95  PUSH-UPS ( x 2 ) If you were absent Sat. then you missed out!! We had an awesome turn out at Chesapeake City Park for the Compound Crossfit Boot Camp Games!!! The park was […]

WOD A.M.P.A.P  x  15 SPLIT JERK BODY WEIGHT  x  5 DEADLIFT  BODY WEIGHT  x  10 POWER CLEAN BODY WEIGHT  x  3 THE COMPOUND WILL HOLD THIS SATURDAY’S UNCONVENTIONAL WORKOUT AT CHESAPEAKE CITY PARK (WHERE THE JUBILEE IS HELD) INSTEAD OF THE GYM. START TIME IS 10 AM AS USUAL. DON’T FORGET THAT EVERY SATURDAY THE […]

WOD A.M.R.A.P.  x  10  BURPEE BOX JUMP  x  7KETTLEBELL POWER SNATCH  53/35  x  7 each armWALL BALL SIT-UPS  16/12  x  14

WOD 7 ROUNDS BACK SQUAT  135/95  x  15DOUBLES  x  30STRICT PULL-UP  x  7 MOBILITY FOR THE WEEK IS POSTED BELOW http://youtu.be/HlA8jf6xy68 CLICK HERE FOR MOBILITY WOD 

WOD A.M.R.A.P  x  10 DEADLIFT  225  x 7 KETTLEBELL SWING  53/35  x  14 AIR SQUAT  x  21

WOD “Kelly” Five rounds for time of: Run 400 meters30 box jump, 24 inch box30 Wall ball shots, 20 pound ball

WOD HANG POWER CLEAN  115/80  x  100 EVERY TIME YOU DROP THE BAR DO ROPE CLIMB  x  3

WOD  4 ROUNDSOVER HEAD SQUAT  135/95  x  10TOE TO BAR  x  10HANDSTAND PUSH-UP  x  10SIT-UP TO STAND UP  x  10 ZUMBA AT THE COMPOUND??? HELL YES!!!  DETAILS  1) FREE FOR MEMBERS 2) CLASS TIMES = TUESDAYS AT 5 P.M. AND THURSDAYS AT 730 P.M. 3)FOR NON-MEMBERS = $49 PER MONTH ALRIGHT CHESAPEAKE, ZUMBA IS HERE […]

WOD A.M.R.A.P  x  15 DUMBBELL/KETTLEBELL  CLEAN AND JERK  45/30  x  7GHD SIT- UP  x  10DUMBBELL/KETTLEBELL PUSH PRESS  45/30  x  7GHD BACK  x  10  

 WOD “Jackie” 1000 meter row45 pound Thruster, 50 reps30 pull-ups So lately here at The Compound we have been working on our levitation skills. That’s right, we are the tip of the spear for Crossfit Training in Hampton Roads!!! If you are not training this important skill, don’t even worry about trying to compete this […]