11/30/2015

  Strength Front Squat 3RM Conditioning 12-9-6 Front Squat 225/155 Bar Muscle up -10 min cap-

11/27/2015

  Turkey Burn! 5 Rounds 1 min Burpee 1 min Double Under 1 min Box Jump Over 24/20 1 min KB Swing 53/35 1 min Calorie row 1 min rest

11/26/2015

HAPPY THANKSGIVING!! Teams of 4 (m,m,f,f) 0:00-20:00 Find a 1RM Hang Power Clean 20:00-38:00 18 min AMRAP 300 Wall Ball 20/14 300 Double Under 50 Muscle up *2 people work at a time, score is total weight of all 4 athletes and reps in 18 min*

11/25/2015

  Linda 10-9-8-7-6-5-4-3-2-1 Deadlift @ 1.5 bodyweight Bench Press @ bodyweight Squat Cleans @.75 bodyweight

11/25/2015

  Strength 3×10 Push Press @ 65% of 1RM Conditioning 5 Rounds for time 20 Box Jump 24/20 10 Handstand Push up

11/23/2015

  Strength 5 RM Overhead Squat Conditioning 9 min AMRAP 3 Snatch 135/95 6 Overhead Squat 135/95 9 Hang Power Clean 135/95

CHKD Fundraiser/Partner WOD

To sign up for our Christmas fundraiser WOD on Saturday, December 19th @10am click here. This time of year is all about the community and giving back. Join Compound CrossFit this season to help raise money for CHKD along with giving the gift of fitness to a friend! The event will consists of a 1 hour […]

Christmas CHKD Partner Fundraiser Event

  To sign up for our Christmas fundraiser WOD on Saturday, December 19th @10am click here. This time of year is all about the community and giving back. Join Compound CrossFit this season to help raise money for CHKD along with giving the gift of fitness to a friend! The event will consists of a 1 […]

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11/23/2015

  Strength 5 RM Overhead Squat Conditioning 9 min AMRAP 3 Snatch 135/95 6 Overhead Squat 135/95 9 Hang Power Clean 135/95

11/19/2015

  Strength Bench Press 5RM Conditioning 8 Min AMRAP 2 Toe to bar 4 Front Squat 205/135 4 T2B 4 Front Squat 205/135 6 T2B 4 Front Squat 205/135 .. Continue ascending by 2’s each round on t2b and keeping front squat at 4 reps/round. Rx must come from the floor