10/31/2019

Strength

Back Squat

3×8 @65%

Conditioning

35/25 Cal Bike

35 Toes to Bar

150 Double Unders (250 singles)

Cap: 12 min

10/30/2019

“The Chief”

5 rounds

3 minute AMRAP

3 Power Cleans 135/95

6 Push ups

9 Air squats

1 min rest

CrossFit 4 Carmen

We will host a fundraiser WOD Saturday, November 16 at 10am

This workout is free and open to everyone.

Come out and show your support for this dear family in the wake of this tragedy.

We will be accepting donations and there will be raffles with 100% of the proceeds going to the family.

Learn more about this event on our FaceBook page at facebook.com/compoundcrossfit

 

10/29/2019

Strength

15 min to find heavy

1 Clean + 1 Hang clean + 1 Jerk

Conditioning

400m Run

40 Burpee Box Jump overs 24/20

400m Run

Cap: 13 minutes

10/28/2019

Strength

15 minutes to find 1RM Front Squat

Conditioning

30-24-18-12-6

Wall Balls 20/14

15-12-9-6-3

Chest to bar pull ups

Cap: 10

10/25/2019

20.3

21 deadlifts, 225 lb./155
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb./205
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

10/24/2019

Strength

15 min to  find 3RM Back Squat

Conditioning

10 min amrap

25 Double Unders (1:1)

15 Air Squats

5 Toes to bar

10/23/2019

“Relentless”
On the 4:00 x 5 Rounds:
500/400m Row
50% of Max Strict HSPU
5 Power Cleans

Building across the five rounds on the power clean to a 5-rep heavy.

10/22/2019

Strength

12 min to find 2RM Push Press

Conditioning

5 Rounds

10 Deadlift 135/95

8 Shoulder to Overhead 135/95

6 Burpees over the bar

Cap: 10

10/21/2019

Strength

15 minutes to find 10RM Front Squat

Conditioning

8 minute AMRAP

2 Front Squats 115/75

2 Pull ups

4-4, 6-6, etc