7/14/17

4×4 Push Jerk at 70% 4 rounds for time 200m run 16 wall ball 20/14 8 hang power clean 135/75

7/14/2017

Strength 4×4 Push Jerk @ 70% Conditioning 4 Rounds 200m Run 16 Wallball 20/14 8 Hang Power Clean 135/75 20 min CAP

7/13/2017

Strength 7RM Back Squat Conditioning 8 min AMRAP 10 Toes To Bar 10 Burpee Box Jump Over 24/20 15 TTB 10 BBJO 20 TTB 10 BBJO 25 TTB 10 BBJO 30-10,35-10…

7/12/2017

“Double Grace” 60 Power Clean and Jerk 135/95

7/11/2017

Strength 3RM Bench Press Conditioning For total reps: 1 min Wall Ball 20/14 1 min Sumo Deadlift high pull 115/75 2 min Wall Ball 2 min SDHP 3 min Wall Ball 3 min SDHP Compound 30 4 rounds 1 min Calorie Row 1 min Walking Lunge 1 min Sit up

7/10/2017

Strength 1RM of following complex 4 power clean + 3  squat clean + 2 shoulder to overhead + 1 thruster Conditioning 21-15-9 Front squat 155/105 Burpee over the bar Pull up -12 min cap- Week 3 RP Challenge Run 3 miles this week

31 Heroes 8/6/2017

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. We have decided to hold the 31 Heroes WOD this year at Compound Crossfit on Sunday, August 6th – heats starting at 8am and running every 35 minutes. We have […]

7/7/2017

Strength 15RM Deadlift Conditioning 3 rounds 1 min Dumbbell snatch 50/35 1 min Toe to bar 1 min Calorie Row 1 min rest Compound 30 Every 3:00 x 4 rounds 30 Walking lunge 20 Slam Ball 30/20 10 Burpee

7/6/2017

Strength 1 rep max of following complex: Squat Snatch + Hang Squat Snatch Conditioning 10 min AMRAP 10 Overhead Squat 115/75 15 HSPU

7/5/2017

Cindy XXX 20 min AMRAP 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats

7/4/2017

For time: 1776m run then 17 rounds 7 Sumo deadlift high pull 75/55 6 Burpee

7/3/2017

Strength 2 Thruster EMOM x 10 min -Same weight across- Conditioning 12 min AMRAP 2 Hang Power Clean 135/85 2 Front Squat 2 Shoulder to Overhead 35 Double Under 4-4-4-35, 6-6-6-35…continue ascending by 2’s until time expires. DU stays at 35 Week 2 RP Challenge Accumulate 3 minutes per day in plank hold (hands or […]