10/14/2015

  “Helen” 3 Rounds 400m run 21 KB Swing 53/35 12 Pull up Group warm up: 50m high knee, 50m butt kick, 50m forward run, 50m backward run, 100m sprint

10/13/2015

Strength 8×2 Push Press @ 80% Conditioning 5 Rounds 20 Wall Ball 20/14 10 Deadlift 225/155 *17 min Cap* Group Warm up 500m row, 10 wall walk ups, 20 Squats

10/12/2015

  Strength 1RM Clean and Jerk Conditioning 8 min AMRAP 8 Over the bar burpee 1 Hang Squat clean to thruster 135/95 8 Over the bar burpee 2 Hang Squat clean to thruster 135/95 8 Over the bar burpee 3 Hang Squat clean to thruster 135/95 … Continue adding 1 rep each round, burpees stay […]

10/09/2015

  Lurong wod #4 “Nautical Nancy” 5 rounds for time 400m row 15 Overhead squat 95/65 Level 2 65/45 Level 1 PVC *17 min cap*

10/08/2015

  Strength 1 3 position power clean (floor, below knee, above knee) EMOM x 10 min 15 min AMRAP 5 Muscle up 10 Burpee box Jump over 20 KB Snatch 53/35 warm up: 40 db step up, 20 shoulder pass thru

10/07/2015

  “Jackie” 1k row 50 thruster 45/30 30 pull up warm up 3 rounds: 10 box jump, 10 band good morning, 100m run

10/06/2015

  Strength 4RM push press conditioning 3 rounds 400m run 10 clean and jerk 185/125 *15 min cap* warm up: teams of 2 2 rounds of 20 burpee, 40 kb swing

10/05/2015

  Strength 8×2 Back squat @80% Conditioning 8 min AMRAP 8 Thruster 115/75 30 Double Under Group warm up: every 2 min for 10 min 5 goblet squat, 7 air squat, 5 push up

10/02/2015

  Lurong WOD 3 The 50’s Chipper 50 Wall Balls 50 Single arm dumbbell snatch 50 pistols/ single leg touchdowns/air squat 50 Chest to bar pull up/ pull up/ ring row *15 min cap* Group warm up: 100 jumping jacks, 30 med ball squat throws to partner then 25 burpees for time

January Boot Camp

  ***Be on the look out for some new exclusive deals and prices for the 2016 Boot Camp! This will be the first one of the year and we plan on kicking it off with a bang. Stay tuned for the detailed schedule, it will start early January! Email Coach Ryan ryan@compoundcrossfit.com or call him […]

10/01/2015

  Strength Work up to a heavy set of 2 deadlifts Conditioning 10 min AMRAP 5 Deadlift 225/155 7 Handstand push up 9 Box Jump 24/20 warm up: 100 singles, 50 doubles (or 20 attempts), 20 band good morning, 10 inchworm push up