3/31/2014

Strength 5 deadlifts EMOM x 5 minutes @70% of 1rm. Starting on minute 6, 1 deadlift every :15 seconds from 6-10 minute at same weight. Conditioning 4 rounds 15 pull ups 15 wall balls 20/14 15 burpees Mobility

14.5

  For Time: 21-18-15-12-9-6-3 Thruster 95/65 Bar Facing Burpee

3/27/2014

  Strength 1a) 3x 10 Front rack walking lunge- Heaviest possible 1b) 3x ME Chest to bar hang at top of pull up -Rest 1 minute between exercises- Metcon 12 minute AMRAP 300m Row 30 Air Squats 15 Bench Press 135/95

3/26/2014

    “J.J.” For time: 1-10 Squat Clean 185/135 10-1 Paralette Handstand push up *For paralette HSPU, use plates, 2 45’s for guys rx and 1 45 and a 25 for girls rx.*

3/25/2014

  Strength 3 Push Press EMOM x 10 minutes @ 72% of 1RM Metcon 20 minute AMRAP 3 Rope Climbs 20 Hand release push up 10 Deadlifts 275/185

3/24/2014

  Strength 15 minutes to find 5RM Squat Snatch Metcon 10 minute AMRAP 4 Thrusters 165/115 8 Burpees 14 Box Jumps 24/20 Mobility

Friday Night Throwdown

  14.4 14 minute AMRAP 60 calorie row 50 toes to bar 40 wall ball 20/14 30 cleans 135/95 20 muscle ups

3/20/2014

  Barbell Work EMOM x 10 minutes 1 Hang Power Clean+1 Hang Squat Clean+ 2 Split Jerk Metcon 10 Minute AMRAP 100 Double unders -then- 10 Broad Jumps (6ft min. for RX) 10 Shoulder to Overhead 115/75

3/19/2014

  “Randy” 75 Power Snatches for time 75/55

April-May Bootcamp Childcare

For the first time in Compound history, we will be offering childcare for our April-May Bootcamp. If you’ve been wanting to start Crossfit or join our Bootcamp program but haven’t been able to because of childcare, your problems are over. Throughout the course of the month, our Childcare provider will be at your service every […]

April-May Bootcamp Has Childcare Available

For the first time in Compound history, we will be offering childcare for our April-May Bootcamp. If you’ve been wanting to start Crossfit or join our Bootcamp program but haven’t been able to because of childcare, your problems are over. Throughout the course of the month, our Childcare provider will be at your service every […]

3/18/2014

  Strength Bench Press 5×5 Conditioning 1000m Row 50 Burpees 20 Muscle ups * 20 min. time cap*