14.4
14 min AMRAP
60 cal row
50 toe to bar
40 wall ball 20/14
30 power clean 135/95
20 muscle up
1/16/2017
Strength
3 Front Squat every 1:30 for 6 sets
-build to a heavy 3-
Conditioning
10 min AMRAP
5 Front Squat 205/135
10 Burpee
30 Double Under
Compound 30
6 rounds
250/200m row sprint
-Rest 1 min between rounds-
1/15/2017
Percentage Test #1
3 min AMRAP
Push Press @ 65% of 3Rm push press from last monday
Conditioning
3 rounds
1 min DB snatch 50/35
1 min Chest to bar pull up
1 min rest
Compound 30
3 rounds, every 3:00
300/250m row
max slam ball 30/20
NEW PARTNERSHIP
You may have noticed some changes to Compound Crossfit recently.
New equipment, new layout, new color scheme, and an overall newer feel. All this new comes to us complements of a new partnership.
For years, Tara Viot has been a dedicated member of Compound Crossfit. She is one of those members who goes above and beyond stepping up to volunteer with seasonal programs, gym events, anything needing a good spreadsheet, and even measuring the sweaty guy bodies during challenges. She’s a sport.
What you may not know about Tara is that in addition to raising two awesome kids (and a full grown husband), she has been passionate about fitness forever and shes a dynamo in the workplace. After serving for four years as a badass radar technician on the freaking Airborne Warning and Control System for the United States Air Force in Japan, Tara has been a boss at all things business.
After Tara left the USAF, she moved to Okinawa where she was a Program Manager for the Marine Corps Community Service where she managed the staff, budget, human resources, and marketing. She was also a tour guide for the organization, offering unique experiences for visitors to Okinawa, Hong Kong, Tokyo, Bali, Australia, Thailand, China, and Korea.
For the last 13 years, Tara has been managing a staff of 30+, as well as overseeing human resources, patient care/satisfaction, budget and finance, facility operations, merchandising, and marketing for a large medical practice in the area.
Tara’s passion for Crossfit and strong business background have come to a synchronistic crossroad. When she approached Ryan about the possibility of working together at the Compound, Ryan knew without a doubt that the KNUTSON/VIOT ticket was a winner.
Ladies and gentlemen, we are so excited to announce the Compound Crossfit partnership between Ryan Knutson and Tara Viot.
Congratulations Ryan and Tara – we are so excited to see this continued evolution.
So far – Sooo Awesome!
1/12/2018
Strength
2 Snatch Deadlift + 1 Power Snatch EMOM x 10 min
Start moderate and build
Conditioning
12 min AMRAP
15 Box Jump Over 24/20
15 KB Swing 53/35
15 Push up
Compound 30
10 min EMOM
1- 15/20 sit up
2- 20/30 plate jumps
1/11/2018
Strength Test #2
5RM back squat in 20 minutes
Conditioning Test
In 6 minutes
600/500m row
in remaining time max burpees
Compound 30
10 min AMRAP
250m row
20 jumping squat
1/10/2017
Regional event 13.6
100 double under
50 handstand push up
40 toes to bar
30 shoulder to overhead 165/100
30 alternating in place lunge 165/100
16 min cap
1/9/2018
Strength
1 Hang Squat Clean EMOM x 12 mins (building)
Conditioning
1 min Burpee Box Jump Over 24/20
1 min Wall ball 20/14
2 min BBJO
2 min WB
3 min BBJO
3 min WB
Compound 30
15 min EMOM
1- 15/20 sit ups
2- 30 second plank
3- 15 KB swing
1/8/2017
Strength Test #1
Every 1:30 perform 3 Push Press for 6 sets
-Score if heaviest successful set of 3-
Conditioning
10 min AMRAP
15 Pull up
15 Push Press 95/65
30 Double Under
Compound 30
5 rounds
1 min row for calories
1 min walking lunge
1 min rest
1/5/2018
No Classes Today
Open gym from 10am-3pm
Please use caution driving in if you choose to!