3/27/2023

WORKOUT (25 min)

On a 25 min running clock…

10 min AMRAP:
15 medicine-ball clean (20/14)
20 crossover
25/18 cal bike

Then…
2 min rest
Into…
7 min AMRAP

Then…
2 min rest
Into…
4 min AMRAP

*pick up where you left off

(Score: Rounds/Reps)

3/24/2023

TEST (20 min)

1-rep max bench press

(Score: Weight)

WORKOUT (10 min)

10 min AMRAP:
40 cal bike
30 DB floor press (2x 35/20)
20 single arm DB thruster (1x 35/20)
10 tuck jump

(Score: Rounds/Reps)

3/23/2023

WORKOUT (16 min)

3 rounds for time:
20 KB deadlift (1x 70/53)
15 Russian KB swing (70/53)
10 American KB swing (70/53)
5 suitcase carry (70/53)

*16 min cap

(Score: Time)

STRENGTH (8 min)

5 sets of:
1 min on/:30 sec off…
back rack hold

*building each set

(Score: Weight)

Join us for the Manion WOD!

Come join us at Compound CrossFit on Saturday, April 29th at 9AM to complete the Manion WOD. 

Dedicated to 1stLt Travis Manion, USMC, the Travis Manion WOD (Workout Of the Day) is designed to bring veterans, families of the fallen and the TMF community together to honor our fallen heroes. CrossFit boxes, GORUCK clubs, and gyms throughout the country host the WOD and individuals participate virtually – from their garages, front lawns, or wherever they are.

This strenuous workout is a yearly reminder that we can push harder, go further, and be stronger to honor the heroes who have gone before us.

You can register for the WOD by clicking the link below!

Click here to register for the Manion WOD!

3/22/2023

ACCESSORY (12 min)

12 min EMOM:
Min 1: 4-8 toe-to-ring
Min 2: 4-8 hip extension
Min 3: 10-20 banded march

WORKOUT (12 min)

12 min AMRAP:
5 shuttle run
5 toe-to-bar
5 shuttle run
10 toe-to-bar
…5/15, 5/20, 5/25, etc.

(Score: Rounds/Reps)

3/21/2023

RETEST (20 min)

1-rep max front squat

(Score: Weight)

WORKOUT (9 min)

“Karen”
For time:
150 wall ball (20/14)

*9 min cap

(Score: Time)

3/20/2023

STRENGTH (10 min)

10 min EMOM:
1 clean & jerk

*building each rep

(Score: Weight)

WORKOUT (18 min)

18 min AMRAP:
1 clean & jerk (205/140)
30/20 cal row
1 clean & jerk (205/140)
3 rope climb

(Score: Rounds/Reps)

3/17/2023

ACCESSORY (8 min)

8 min EMOM:
Min 1: prone IYWT drill
Min 2: 12-16 DB see-saw strict press

WORKOUT (14 min)

4 rounds for time:
12 DB squat (2x 35/20)
12 handstand push-up
200m run

*14 min cap

(Score: Time)

3/16/2023

ACCESSORY (8 min)

Every :30 sec for 16 sets:
Odd: 1-3 muscle ups (bar or ring)
Even: 5-10 Russian KB swing (70/53)

(For Quality: No Score)

WORKOUT (15 min)

15 min AMRAP:
40 box jump over (24”/20”)
30 ring row
20 deadlift (185/125)
10 chest-to-bar pull-up

*RX+ option:
Ring row ➜ pull-up
DL (185/125) ➜ (225/155)
C2B PU ➜ muscle up (bar or ring)

(Score: Rounds/Reps)