“Grace” 30 Reps for time of: Clean and Jerk 135/95 *If you finish under 3 minutes Rx, do 50 Toes to bar for time :30 sec after you finish.*


  Strength Front Squat 3-3-3-3 Competitor Strength Use band tension while finding 3RM Metcon 10 Bar Muscle ups -then- 3 Rounds 20 Box Jumps 24/20 15 hand Release Push ups 10 KB Snatch 70/53 -then- 10 Bar Muscle ups


  Strength 15 Minutes to find 1RM Power Clean Competitor Strength Find 1rm strict press with bands. Find power clean max as well if you have the time. Metcon 21-15-9 Deadlift 225/155 Overhead Squat 135/95 Mobility


  Skill Test 5 Minutes to find 1RM Weighted Pull up rest 1 min 5 Minutes to find 1RM Box Jump for height rest 1 minute 5 Minutes to find 1RM dumbbell Turkish get up Competitor Strength 12×3 Safety box squats below parallel, rest 30-45 sec 12×2 Sumo Deadlifts, rest 30-45 *Continue to increase band […]


  “Brehm” For time: 15 foot Rope climb, 10 ascents 225/155 pound Back squat, 20 reps 30 Handstand push-ups Row 40 calories U.S Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small […]


  Strength 15 Minutes to find 1RM Hang Power Snatch Competitor Strength 1RM Push Press with band tension. This is priority, if you have time find 1RM hang power snatch as well. Metcon 1 mile run 15 Wall Climbs 30 Shoulder to Overhead 155/105 45 GHD Sit-ups 60 Double unders *25 minute time cap*


  Strength  Deadlift 4-4-4-4-4 -Competitor Strength- Sumo deadlift and Band tension while finding 4RM. Metcon 10 minute AMRAP 3 Squat Cleans 185/115 3 Muscle ups 2 Hang Power Cleans 185/115 2 Muscle ups MOBILITY


  FREAKY FRIDAY!!! Competitor Strength 12×2 Bench press, band tension rest 30-45 sec between sets


  Strength Bench Press 2-2-2-2-2 Rest about 90 seconds between working sets while finding 2RM. Competitor Strength 12×3 Safety Squat on box below parallel- 30-45 seconds 12×3 Above ground Sumo deadlifts – 30-45 seconds *Use a 45lb plate elevation on each side of bar to raise the bar higher off the ground on deads. We […]


  “DT” 5 Rounds for time of: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old […]


  Strength 4 Push Press EMOM x 8 minutes @ 70% of 1RM Competitor Strength Same as above, go as heavy as possible with band tension. Metcon 4 Rounds 12 Handstand Push Ups 1 Minute Front Rack Hold 225/155 30 Double Unders *Front rack hold doesn’t have to be done unbroken, but must accumulate a full […]

Stop Hunger, Be a Hero WOD

Compound Crossfit invites you to Stop Hunger and Be a Hero on December 14, 2013 @ 10am to support the Food Bank of Southeastern Virginia. This unconventional WOD is free to the public with the donation of non-perishable food items. All ability levels are welcome as we assist our local food bank in eliminating hunger […]