10/16/2014

  Strength Weighted Pull up 5-5-3-3-1-1 *Chin over bar for max load on 5, 3 and 1* Conditioning 8 Minute AMRAP 10 Wall Balls 20/14 8 Burpees

10/15/2014

  Open WOD 12.2 10 minute AMRAP 30 Snatches 75/45 30 Snatches 135/75 30 Snatches 165/100 as many as possible 210/120

10/14/2014

Strength 2 Push Press + 1 Push Jerk EMOM x 10 minutes Conditioning 4 Rounds 12 Deadlifts 275/185 12 Handstand Push ups 6 Muscle ups

New year and Improved Boot Camp Program

Starting January 2015 Compound Crossfit will be starting our improved Boot Camp program. There will be some great deals offered for this program coming up for Christmas and New year presents!! Stay tuned, we are excited to take this program to the next level and announce these available deals!

10/13/2014

  Strength Back Squat 4 Rep max Conditioning 12 minute AMRAP 4 Power Clean 225/155 8 Pistols 24 Double unders

10/9/2014

Strength 1RM Power Snatch Conditioning 5 Rounds 10 Handstand Push up 10 Hang Power Clean 115/75 10 Toes to bar

10/8/2014

  “Cyborg” 14 Minute AMRAP 10 Burpees 8 Front Rack Lunges 165/115

10/7/2014

  Strength Bench Press 3 rep max Conditioning 10 minute AMRAP 10 Ring Dips 10 Hang Power Snatch 75/55 30 Double unders

10/6/2014

  Strength Clean and Jerk 1-1-1-1-1 Conditioning 7 minute AMRAP 3 Thrusters 100/65 3 Pull ups 6 Thrusters 100/65 6 Pull ups 9 Thrusters 100/65 9 Pull ups continue in this fashion getting as high as possible.

10/2/2014

Strength Find 5 RM Push Press Conditioning 10-1 Burpee 1-10 Pull up