10/1/2018

Strength

1 Clean (power or squat)

EMOM x 10 minutes building, rest on min 6

Conditioning

9 minute AMRAP

10 Chest to bar pull ups

5 Ground to overhead 155/105

9/28/2018

For Time:

50/40 Cal row

50 Air Squat

50 DB Snatch 50/35

50 Air Squat

50 DB Hang Clean and Jerk 50/35

50 Air Squat

50/40 Cal row

-25 min cap-

9/27/2018

Strength

2 Power Snatch EMOM x 10 min, building

rest minute 6

Conditioning

7 Minute AMRAP

Hang Power Snatch 95/65

*4 Bar facing burpee EMOM, including 0:00*

9/26/2018

“Tommy V”

21-15-9

Thruster 115/75

12-9-6

Rope Climb

Cap: 25 minutes

Scale to:

1) 9-6-3 climbs

2) 5-4-3 climbs

3) Shorter height

4) x1.5 floor pulls (18-14-9)

9/25/2018

Strength

2 Push Jerk every 1:30 x 5 sets, build

Conditioning

100 Double Under buy in:

4 rounds

15 Toes to Bar

10 Burpee Box Jump 30/24

Cap 12 min

9/24/2018

Strength

3 Touch and Go Cleans (power or squat) every 1:30 x 6 sets, building

Conditioning

4 rounds for max reps

1:00 Wall Balls 20/14

1:00 Pull ups

1:00 Rest

9/21/2018

3 rounds

5 min AMRAP

100m farmer carry 53/35

in remaining time:

8 Hang Power Clean 135/95

8 Front Rack Lunge 135/95

Rest 2:30

9/20/18

Strength

Build to 3RM Bench Press in 20 minutes

Conditioning

12 min AMRAP

15/10 Cal Row

15 Hand release push ups

15 Box Jumps 24/20

Nutrition Coaching Program Now Offered!

We are proud to announce we now offer nutrition coaching at the gym! This is for members of the gym as well as non-members.

In a nutshell, it is a customized meal plan with the added accountability from your nutrition coach. For most of us, the hardest part is consistency and staying on track. With a coach in your corner and weekly meetings, it is a recipe for success if you have been struggling to meet your nutrition goals.

Each client starts with a free Hungry for Help intro, a 10-15 minute meeting to get to know each other and help direct you on the program we see fits your goals.

From there, we schedule your initial consultation. This will be 60 minutes with your coach, setting everything up, getting your customized meal plan, biometric tracking, and everything else you need to know moving forward.

All of the pricing and details can be found in the nutrition tab on the menu of our website. If you’d like to schedule your Hungry for Help intro, please email ryan@compoundcrossfit.com so we can help find the right program to fit your needs!

9/19/2018

       Tommy Mac

  • 2 Rounds For Time
  • 12 Burpees
  • 12 Thrusters (115/75 lb)
  • 12 Burpees
  • 12 Power Snatches (115/75 lb)
  • 12 Burpees
  • 12 Push Jerks (115/75 lb)
  • 12 Burpees
  • 12 Hang Squat Cleans (115/75 lb)
  • 12 Burpees
  • 12 Overhead Squats (115/75 lb)

Cap 28 minutes