Monthly Archives: March 2023

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 […]

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) ➜ […]

3/15/2023

STRENGTH (11 min) Every :90 sec for 7 sets: 2 tempo/pause front squats (12×1) *aim for around 70-80%+ across all sets *2 sec pause in the bottom (Score: Weight) WORKOUT (14 min) 3 rounds of… 4 min AMRAP: 8 front rack lunge 12/8 cal bike *1 min rest between AMRAPs *pick up where left off […]

3/14/2023

RETEST (20 min) 1-rep max push press (Score: Weight) WORKOUT (7 min) For time: 21-15-9 Power clean (135/95) Shoulder to overhead(135/95) *7 min cap (Score: Time)