5/27/2020

At Home Workout Warm-up 1:00 Cardio 20 Sit-ups 40 Mountain Climbers 80 Single Unders AMRAP x 5 minutes 50 Mountain Climbers 50 Flutter Kicks 10:00 clock 2:00 Cardio 2:00 Max Double Unders 50 Plank Rotations Max Wall Sit for remaining clock Rest 2:00 8:00 clock 1:00 Cardio 1:00 Max Double Unders 50 Plank Rotations Max […]

5/26/2020

At Home Workout Warm-Up 1:00 Cardio Choice EMOM x 4 Minutes Min 1 – :45 Single DB Press Min 2 – :45 Single DB Front Squats Push x Pull Strength EMOM x 10 Minutes Min 1 – :50 Max Slow DB Renegade Row (row in plank position) Min 2 – :50 Max 3 Air Squats […]

5/22/2020

At Home Workout Warm-Up 1:00 Cardio Choice EMOM x 4 Minutes 10 Single DB Russian Swings + Max Sit-Ups Strength 3 Sets in 10:00 6 DB Deadlifts 8 DB Hang Power Cleans 10 DB Up-Downs Metcon EMOM x 5 Minutes :45 Max Up-Downs 2:00 Rest EMOM x 5 Minutes :45 Max DB Hang Power Clean […]

5/21/2020

At Home Workout Warm-Up 2:00 Cardio Choice AMRAP x 3 Minutes 3/3 Single Arm DB Deadlift 3/3 Single Arm DB Upright Row 3 Up-Downs 3 Burpees Strength EMOM x 12 Minutes Min 1 – :50 Single DB Upright Row Min 2 – :50 Single DB Press Min 3 – :50 Single DB Overhead Hold (Hold […]

5/20/2020

At Home Workout Warm-Up 1:00 Cardio Choice EMOM x 4 Minutes Min 1 – :30 DB Press Right, :30 DB Press Left Min 2 – :45 Single DB Front Squats Strength 3 Rounds for Max Reps 1:00 Hollow Rocks 1:00 Air Squats 1:00 Glute Bridge-Ups Metcon 3 Rounds of 8 Minute AMRAP with 1:00 rest […]

5/19/2020

At Home Workout Warm-up 1:00 Cardio Choice EMOM x 2 Minutes :30 Single Unders :30 Up-Downs Strength AMRAP x 12 Minutes 20 Lunges 10 Hand Release Push-ups 8 DB Hang Squat Cleans then, EMOM x 4 Minutes 15 DB Bent Over Rows Mobility  

5/18/2020

At Home Workout Warm-Up 1:00 Cardio Choice AMRAP x 4 Minutes 25′ Slow Bear Crawl 25 Mountain Climbers 25′ Slow Bear Crawl 25 High Knees Strength E2MOM x 14 minutes :45 Cardio choice + 10 DB Hang Clean to Press Metcon 3:00 – Max DB Devils Press 1:00 Rest EMOM x 12 minutes Min 1 […]

Festivus Games Competition

Due to COVID-19, Festivus Games has been postponed until September 19, 2020 We look forward to seeing everybody then!

Festivus Games Competition

How Does Festivus Games Go at Compound CrossFit? When: 04/18/2020 Check-in: 8:00 am Where: Compound CrossFit 905 Live Oak Drive Chesapeake, Virginia 23320 Early Registration for FREE shirt: 03/22/2020 Athletes who register by 03/22/2020 will have an official event shirt waiting for them at the host when they check in. Registering after 03/22/2020 does not include a free shirt. Register early! Last […]

ROC SOLID READY BAG DRIVE

We are so excited to share that we will be doing a Roc Solid Ready Bag Drive this holiday season! The Drive will be from Sunday, December 1st to Sunday, December 15th. We ask that you bring in any donated items during that time period to the gym. We will have a designated bin/box for […]

CrossFit 4 Carmen

A huge thanks to everybody who came out to support CrossFit 4 Carmen. The event exceeded our expectations! We are honored and proud to be a part of this wonderful and generous community!

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 […]