7/17/2019

Jackie

1000m Row

50 Thrusters 45/35

30 Pull ups

OR

Fran

21-15-9

Thrusters 95/65

Pull ups

Athletes choice 🙂

7/16/2019

Strength

12 minutes to find 2RM tng snatch

Conditioning

500/400m row

40 DB snatches 50/35

30 Burpee box jump over 24/20

Cap: 10

7/15/2019

Strength

12 min to find 1RM Hang Clean

-power or squat-

Conditioning

11 min AMRAP

7 Front Squat 135/95

7 Strict Pull up

35 Double Under ( 35 singles)

7/12/2019

For time:

1,000m Row

800m Run

60 KB Swing 53/35

500m Row

400m Run

30 KB Swing 53/35

Cap: 20

7/11/2019

Strength

15 min to find 1RM Overhead Squat

Conditioning

9 min AMRAP

2 Overhead squat 115/75

2 Toes to bar

4-4,6-6…etc

CF Kids in August

We will be starting our second summer session August 10th!

The price will be $40 for members and $50 for non members and we will be accepting kids ages 5-12.

Please email us with any questions or registration inquires!

Last day to register your child will be August 7th.

info@compoundcrossfit.com

7/10/2019

 

Regional Event 14.6

50-calorie row
50 box jump overs, 24 / 20 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 20 in.
50-calorie row

Cap: 25 min

7/9/2019

Strength

12 min to find 1RM Push Jerk

Conditioing

21-15-9

Hang power clean 115/75

Shoulder to overhead 115/75

Pull up

Cap: 11

7/8/2019

Strength

5×5 Back Squats @65-75%

rest 2:00 between sets

Conditioning

9 min AMRAP

12 Dumbbell Squats 50/35

25 Double Unders

7/5/2019

Schedule today is as follows:

Friday 7/5

5-7am open gym

Noon class

330/430/530 class

For time:

100 Wall Balls 20/14

75 Box Jump Overs 24/20

*Every 2:00 until completion, including 0:00, perform 12 KB swing with 53/35*

Time cap: 22 minutes