7/31/2013

  “Fran” 21-15-9 Thruster 95/65 Pull-up

7/30/2013

Barbell work 2 Power Snatches every :45 seconds for 6 minutes *Heaviest Possible- Must be touch and go’s* Metcon 10 minute AMRAP 30 Double-unders 15 Ground 2 overhead 75/55  

7/29/2013

  Strength 15 minutes to find 1RM Front Squat Metcon 2 Rounds 20 Hand Stand Push-ups 20 Deadlifts at Bodyweight 20 Toes to Bar Mobility

7/25/2013

  Strength 3 Snatch Grip Halting Deadlifts every :30 seconds x 4 minutes @ 85% of 1RM Snatch * This movement is meant to work the first pull of the snatch. Deadlift from the ground, pause for 3 seconds right above the knee, then lower to the floor.* Metcon 10 Minute AMRAP 5 Muscle-ups 7 […]

7/24/2013

  “Nancy” 5 Rounds For Time of: 400m run 15 Overhead Squats 95/65

7/23/2013

  Strength Bench Press 3 Rounds: 5 Light 5 Moderate 5 Heavy *Rest 90 seconds between sets* Metcon 12 Minute AMRAP 10 Toes to Bar 5 Shoulder to Overhead 185/120 30 Double-unders

7/22/2013

  Strength Tempo Front Squats: 5×4 @ 80% of 1RM *Rest 2 minutes between sets* Metcon 3 Rounds 15 Pull-ups 15 Power Snatches 135/95 Mobility

7/18/2013

  Strength 1a) 3×10 Weighted Pull-up-Heaviest Possible 1b) 3×10 Weighted Ring Dip-Heaviest Possible *Rest 90 seconds between movements* Metcon 7 Minute AMRAP 7 Deadlifts @ Bodyweight 7 Over the bar burpees

Next Start Date 8/17/2013

  Compound Crossfit’s next Boot Camp kicks off Saturday August 17th! Don’t miss out on the opportunity to get top of the line coaching advice, nutrition advice, a complete lifestyle change, have the most fun you’ve ever had working out and much more! Sign up here.

7/17/2013

  “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, […]

7/16/2013

  Strength 12 minutes to establish 1RM Split Jerk Metcon 3 Rounds 15 Shoulder to Overhead 135/95 15 Toes to bar *Rest 3 minutes* -then- 3 Rounds 15 Shoulder to Overhead 95/65 30 Double-unders *Score is Jerk load, and total time for both wods, including rest time*