Strength
1 Power Snatch EMOM x 10 sets, building
Conditioning
12 min AMRAP
15 Power snatch 75/55
12 Pull ups
9 Burpees over the bar
12/13/2019
Teams of 2
20 min AMRAP
4 Toes to bar
8 BBJO 24/20
12 Alt. DB Snatch 50/35
Switch partners every full round
Goal: 14-20 rounds
12/12/2019
Strength
1 Power Clean EMOM x 12 sets, building
Conditioning
14 min AMRAP
100 Double Unders (1:1)
80 Air Squats
60 Single Arm DB Shoulder to Overhead 50/35
40 Power Cleans 135/95
20 Bar Muscle ups
Goal: 260+ reps
12/11/2019
TABATA
Burpees
KB Swing 53/35
AAB Cals
Sit ups
1:00 rest between tabatas
12/10/2019
Strength
15 min to build to heavy 5 front squat
Conditioning
3 rounds
1:00 Calorie Row
1:00 Wall balls 20/14
1:00 Box Jumps 24/20
1:00 Rest
New Year Challenge Open to All
We will be hosting a New Year Challenge for our current members and non members to participate in!
Who is if for?
Everyone!
There is no previous CrossFit experience required. It is a great time to get back on track after the New Year with our community and see what our gym is all about.
When?
4 weeks (1/18-2/15)
Orientation for all participants 1/18 @ 9:00am-11:00am
What will the month cover?
Biometric testing before and after to track progression
Baseline workout before and after to track progression
Weekly workouts focused on cardio with limited weights
Weekly nutritional challenge points
Weekly exercise challenge points
Fun team environment with existing members and new members combined
Weekly team winners and prizes
Overall prize for winning team
How much is it for the entire month?
$140 for non members
$80 for members
Still have questions?
Come get a free workout with us any Saturday at 10am for more info and to meet us!
Call: 757-656-9348
Email: ryan@compoundcrossfit.com
Ready to sign up?
Sign up through our store online
http://compoundcrossfit.com/store/
12/9/2019
Strength
15 min to find 2RM Push Press
Conditioning
21-15-9
Shoulder to overhead 135/95
Chest to bar pull ups
Cap: 10
12/6/2019
Teams of 2
25 Burpee Box Jump Overs 24/20
25 Goblet Squats 70/53
50 Hang Single arm DB Hang Clean and Jerk 50/35
100 Overhead single arm DB Walking Lunge Steps 50/35
50 Hang Single arm DB HC+J 50/35
25 Goblet Squats 70/53
25 BBJO 24/20
Cap: 25
12/5/2019
Strength
15 minutes to find 3RM touch and go power snatch
Conditioning
10 min AMRAP
10 Power snatch 75/55
10 HSPU
30 Double Unders (1:1)
12/4/2019
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
cap: 25
