6/16/2021

STRENGTH 5×3 Back Squat* *Superset each Set with 10 Perfect Hollow Rocks WORKOUT FOR TIME* 20-15-10-15-20 Hang Power Clean (95/65) Back Squat *Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist. ORRRRR…. Brittany’s Birthday Wish WOD 150 Wall […]

6/15/2021

WORKOUT AMRAP x 25 MINUTES 25/20 Cal Bike 25 Hand Release Push-Ups 25 Box Jump Overs (24/20)

6/14/2021

SKILL EMOM x 10 MINUTES MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up MIN 2 – 5 Tempo Deadlift (21X1) BENCHMARK WORKOUT “RIPCORD” 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125) 400m Run

June 19, 2021

BEER MILE! All Proceeds Go To SALVAGE USA! “Those who Fought are worth the Fight!” https://www.salvageusa.org/ Sign up on the Compound CrossFit Beer Mile Event page on Facebook https://www.facebook.com/events/737802206874130

6/11/2021

SKILL 5 SETS FOR QUALITY* 3 Kip Swings 2 Hips to Rings 1 Ring Muscle-Up WORKOUT FOR TIME 10 Ring Muscle-Ups 20 Push Press (135/95) 30 Up-Downs 40 Sit-Ups 15 Ring Muscle-Ups 30 Push Press 45 Up-Downs 60 Sit-Ups

6/10/2021

WORKOUT 2 SETS FOR QUALITY* 500/400m Row 12/12 DB/KB SA Supported Tempo Bent Over Row (31X0) 3/3 DB/KB Windmills Immediately Into… 2 SETS FOR QUALITY* 500/400m Row 25 Russian DB/KB Swings 1:00 Bar Hang

6/9/2021

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* WORKOUT AMRAP x 10 MINUTES 10-8-6-4-2* Thruster (95/65) Burpee Box Jump (24/20) *If round of 2/2 is completed, start back at 10/10

6/8/2021

SKILL ON A 12:00 RUNNING CLOCK… Practice J-Technique for Rope Climbs WORKOUT FOR TIME* 100/80 Cal Bike *Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.

6/7/2021

STRENGTH 3 SETS FOR QUALITY 12 Alt. DB Gorilla Row 12 DB Floor Press WORKOUT 5 ROUNDS FOR TIME 12 DB Deadlifts (50/35) 9 DB Hang Power Cleans 12 Hand Release Push-Up *After “Odd” Rounds (1, 3, & 5), perform a 400m Run.

6/4/2021

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Snatch Deadlift + 1 Below the Knee Hang Power Snatch + 1 Power Snatch WORKOUT AMRAP x 6 MINUTES 8 Power Snatch (95/65) 8 Toes to Bar -Rest 2:00- AMRAP x 6 MINUTES 4 Power Snatch (135/95) 8 Toes to Bar

6/3/2021

SKILL ON A 10:00 RUNNING CLOCK… Practice Rope Climb Technique WORKOUT EMOM x 20 MINUTES MIN 1&2 – 3 Rope Climbs + Max Cal Bike MIN 3&4 – 200m Run + Max Slam Balls

6/2/2021

STRENGTH 5 SETS 3 Strict Press 5/5 Bodyweight Tempo Bulgarian Split Squats (2111) -Rest as Needed b/t Sets- WORKOUT 3 ROUNDS FOR TIME 12 Push Press (115/75) 24 Russian KB Swing (53/35) 36 Walking Lunges