10/31/2013

  Strength 1a) 5×5 Weighted Pull -up -Heaviest Possible 1b) 5×5 Weighted ring Dip- Heaviest Possible Rest 60 sec between exercises Competitor Strength 12×3 Bench Press- Rest 30-45 sec between sets. Use Bands and Get faster every set! Metcon 14 Minute AMRAP 2 Rope Climbs 250m Row 7 Shoulder to overhead 165/115

10/30/13

  Lurong Challenge WOD 8 21-18-15-12-9-6-3 Wall ball 20/14 Deadlift 115/75 Box jump 24/20 M- L2(20lb,105,20in) L1 (12lb,85,16in) W- L2(14lb,65,16in) L1(8lb,55,12in) Beat your Last Score!!!!!!!

10/29/2013

  Strength 15 minutes to find 1RM split jerk Competitor Strength 15 min to find 1RM split jerk w/ band tension Metcon 800m run 30 Toes to bar 60 Hand release push ups 30 toes to bar 800m run

10/28/2013

  Strength Tempo Front Squat 3-3-3-3-3 *Competitor Strength* Tempo Front Squat 3-3-3-3-3 Use Band tension. Focus on speed out of bottom of squat. Metcon 5 Rounds for time of: 9 Deadlift 135/95 6 Hang Power Snatch 135/95 3 overhead squats 135/95 Mobility

New Bootcamp Deal

At the beginning of 2014, Compound Crossfit will have a deal for our new and improved Boot Camp Program!! The deal will come out in early December so what better stocking stuffer or gift for a loved one than the gift of True Fitness. Get a great start to the new year with our experienced […]

10/24/2013

  Strength Bench Press 3 Rounds 5 light 5 moderate 5 heavy Pick a weight for each and maintain for all 3 rounds. rest 90 seconds between sets. Competitor Strength 12×2 Deficit Sumo deadlift- rest 30-45 seconds between rounds. 12×2 Safety Box squats- rest 30-45 seconds between rounds. Band tension, STAY FAST!! Metcon 10 Minute […]

10/23/2013

  Lurong Paleo Challenge WOD 7 3-5-7-9-11 Burpee Front Squat 95/65 Push Press 95/65 100m Farmer Carry in between each round 53/35(must be done in 10m increments ) Once All rounds are complete 13 burpee muscle ups must be done as a cash out. 20 minute time cap M L2(95,53, burpee pull up), L1 (45,35 […]

10/22/2013

  Strength Split Jerk 3-3-3-3-3 Competitor Strength Split Jerk 3-3-3-3-3 *Warm up and you have 5 attempts to find 3RM. BAND TENSION!* Metcon 12 Minute AMRAP 12 Toes to Bar 36 Double Unders 12 KB Swing 70/53

10/21/2013

  Strength 6 Deadlifts EMOM x 5 minutes @ 80% of 1RM Competitor Strength 6 Deadlifts EMOM x 8 minutes @ 76% of 1RM with band tension. *76% is loaded on the barbell, weight doesn’t include band tension.* Metcon 4 Rounds 4 Squat Cleans 225/155 10 Pull ups 2 Power Cleans 225/155 5 Pull ups […]

10/17/2013

  Strength 12×3 Front Squats @ 75% -Rest precisely 90 seconds between sets. Competitor Strength 12×3 Safety Squat bar on below parallel box- Rest 30-45 sec between 12×2 Deficit sumo deadlifts- Rest 30-45 sec between Focus on speed. Should be getting faster and heavier each week! Metcon 5 minute AMRAP 5 Thrusters 95/65 7 Slam […]

10/16/2013

  Lurong Paleo Challenge WOD 6 100 Double unders -then- 5 Rounds 10 Power Cleans 145/100 10 Ring Dips M- L2 (100 single unders, 125, Hand release push ups) L1 (100 single unders, 75, knee H/R push ups) W- L2 (100 single unders, 85, H/R push ups) L1 (100 single unders, 55, knee H/R push […]

10/15/2013

  Strength 15 Minutes to find 1RM on Bench Press Competitor Strength Find 1RM on Bench Press with band tension. Metcon 1,000m Row -then- 3 Rounds 20 KB Snatch alt. arms 53/35 20 Burpees