Strength

 

Back Squat:

2 Rounds

 

8 reps @ 75%

6 Reps @ 80%

4 Reps @ 85 %

 

- Rest 2 minutes between sets-

 

Metcon

 

4 Rounds

 

30 Air Squats

10 Push Press 135/95

5 Muscle-ups

 

 Strength/Barbell Work

 

3 Power Cleans every :45 seconds for 8 total sets

(6 minutes, all reps must be tough and go) @70%

 

Metcon

 

20 Minute AMRAP

 

5 Deadlifts 275/205

10 Ring Push-ups

15 Box Jumps 24/20

Mobility 

 Strength/Barbell Work

 

3 Power Cleans every :45 seconds for 8 total sets

(6 minutes, all reps must be tough and go) @70%

 

Metcon

 

20 Minute AMRAP

 

5 Deadlifts 275/205

10 Ring Push-ups

15 Box Jumps 24/20

Mobility

 Strength

 

Front Squat

15 minutes to find 10RM

 

 

Metcon

 

800m Run

30 GHD Sit-ups

60 Hang Power Snatches 75/55

30 GHD Back Extensions

60 Slam Balls 30/20

400m Run

 "Chelsea"

 

Every minute on the minute for 30 minutes complete:

 

5 Pull-ups

10 Push-ups

15 Air squats

 

**Attention**

Sorry to anyone who was interested in this months Boot Camp. We regret to inform you that we have to cancel this months Boot Camp due to technical difficulties with our web page, we are unable to access any of our information. We will be offering the same deal of buy one get one half off for the July-August Boot Camp. Exact date of next Boot Camp will be posted soon. Sorry for the inconvenience to all member and potential members, hope to see you all soon!

 Strength

 

20 Rep Deadlift

 

(Warm-up to a weight roughly around 70% of 1RM. The 20 reps is a maximal effort to get all 20 in a row. They have to be touch and goes and all unbroken for set to count.)

 

Metcon

 

2 Minute AMRAP

KB Sumo deadlift high pull 70/53

-then-

10 Minute AMRAP

20 Burpees

15 Hang Power Cleans 135/95

-then-

1 Minute AMRAP

KB Sumo deadlift high pull 53/35

 

*3 Scores. Deadlift Weight, 3 total minuets of SDHP reps, and 10 minute score*

 

  Strength/Barbell Work

 

Every :30 seconds for 5 Minutes

 

1 Power Snatch + 2 Overhead squats - Heaviest Possible

 

 

Metcon

 

Individual Regional Event #6

 

100 double unders
50 handstand push ups
40 toes to bar
30 shoulder to overhead (160/100)
90ft walking lunge w/ bar in front rack (160/100)

 

Mobility

  Strength

 

Bench Press

 

1) 2x10 Close Grip Bench-Heaviest Possible

2) 2x10 Wide Grip Bench-Heaviest Possible

 

*Complete 2 sets of close grip before moving onto wide grip, rest roughly 90 seconds between sets*

 

 

Metcon

 

10 Minute AMRAP

 

10 Wall Balls 20/14

10 Toes-to-bar

30 Double-unders

-Then, no rest-

3 Minutes Max Over the Bar Burpees

 

*2 Scores, 1st is 10 min AMRAP score second is burpee score*

"DT"

 

 Five rounds for time of:

 155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

 

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

Strength

 

 

Strict Press

 

4x10- Heaviest Possible

(Rest 2 minutes between sets)

 

 

Metcon

 

 

1000m Row

-then-

5 Rounds

 

10 KB Swings 70/53

15 Box Jumps 30/24

-then-

500m Row

 Strength

 

15 minutes to find 1RM Clean

 

 

Metcon

 

Crossfit Games Open Workout 12.5

 

7 Minute AMRAP

 

3 Thrusters 100/65

3 Chest to bar pull-ups

6 Thrusters 100/65

6 Chest to bar pull-ups

9 Thrusters 100/65

9 Chest to bar pull-ups

12 Thrusters 100/65

12 Chest to bar pull-ups

15 Thrusters 100/65

15 Chest to bar pull-ups

18....

18....

21....

21...

 

Continuing in 3 rep increments until the time expires. Score is total number of reps.

 

 

Mobility

Free Unconventional WOD this morning at 10:00am - come out and bring a friend to check us out! ***And don't forget - next weekend's Unconventional WOD will be held on Sunday, June 16th (instead of Saturday) at Noon and will be at First Landing State Park (on the beach) with a cookout to follow! Again, anyone is welcome!

 

Also - huge congratulations to our newest Bootcamp graduates!!!  They did a fantastic job!  And we now have a bunch of new Compound Members on board! Welcome!!!

 

 

 

Strength/Midline

 

1a) 3x20 weighted sit-ups

1b) 3xME L-sit hang for time (from pull up bar)

1c) 3xME weighted plank for time(weight on back holding top of push-up position)

 

*Heaviest possible on weighted movements. Rest 60 seconds between exercises.*

 

 

Metcon

 

For time

 

50 Burpee broad jumps

 

*Rx must be atleast 6ft per jump (1 mat long ways)*

 

 

 

 

 "Jackie"

 

For Time

 

1000m row

50 Thrusters 45#

30 Pull-ups

 Strength

 

Bench Press

 

14-7-12-6-10-5

* Rest 90 seconds between sets. Essentially finding a rep max for each set amount of reps.*

 

 

Metcon

 

20 Slam Balls 50/30

 

7 Rounds

 

3 Power Cleans 205/135

6 Handstand Push-ups

 

20 Slam Balls 50/30

 

 Strength

 

15 Minutes to Establish 1RM Snatch

 

 

Metcon

15 Bar Muscle-ups

 

2 Rounds

 

20 Toes through rings

30 Box Jumps 24/20

40 Deadlifts 135/95

 

10 Bar Muscle-ups

 

Mobility

 

 Strength

 

3 Rounds

 

- 3 Strict Press

- 3 Push Press

- 3 Split Jerks

 

*Rest 2 Minutes after each exercise. All loads will be @ 75% of 1RM for each movement.*

 

 

Metcon

 

10 Minute AMRAP

 

10 Sumo Deadlift High Pull 75/55

10 Burpee Box Jump Overs 24/20

 

Olympic Lifting classes start tomorrow (Wednesday @ 6:30pm) 

These will be a 3 week progression for each lift with the 4th week being used to obtain a 1RM - so you won't be able to move on to the next progression until you complete the one before (you can join in any time but you will have to do the progressions in order)  Reminder - classes will alternate between Wednesday one week and Tuesday the next - See schedule tab here on the website if you have any questions... These classes will be useful for all members including newer coaches to learn the proper techniques when doing the Olympic Lifts! Proper form and technique helps you to lift heavier with less risk of injury... Any questions - get with Coach Keith!

 

"Brehm"

 

For time:

 15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

 

 

 

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

 Barbell Work

 

EMOM x 15 minutes

 

1st 5 minutes- 3 Power Cleans EMOM @75%

2nd 5 minutes- 2 Power Cleans EMOM @80%

3rd 5 minutes- 3 Power Cleans EMOM @70%

 

 

Met-Con

 

100 Double-unders

50 Toes-to-bar

50 Double-unders

25 GHD Sit-ups

 

 

Mobility

***Few announcements***

-There will be no Unconventional WOD on Saturday due to our Compound Adventure Race at York River State Park - hope everyone has been training!! Reminder all participants need to be there for race brief at 10am sharp!!!  If you are volunteering - check with Ryan when he needs you there!

-There will still be a Fundamentals class on Saturday at 8:30am - so if you want to get started - come check us out.  It is free.  All new members must complete 3 fundamental classes before joining in the regular classes. (questions - see any of the coaches)

-Change in Fundamental classes schedule - these are held on Saturdays at 8:30am, Tuesdays at 5:30pm and Thursdays at 6:30pm (only change is Tuesday time)

 

Strength

 

5X3 Tempo Front Squats @ 80% – rest 60 sec.

 

 

Conditioning

 

4 Rounds

 

7 Push Jerks 155/105

14 Pistols (alt.)

28 Double Unders

 



   "Helen"

 

3 Rounds for time of:

 

400m Run

21 Kettle Bell Swings 53/35

12 Pull-ups

 

  Strength

 

 15 minutes to find 1RM Snatch Balance

 

 

 

Conditioning

 

12 Minute AMRAP

 

4 Muscle-ups

8 Deadlifts 185/120

12 Box Jumps 24/20

 Mobility For week 5/20

** Attention**

 

There will be NO 5am class Monday 5/20 due to a power outage. We have a electrician coming to look at it tomorrow. All class times (other than 5am) will be held Monday 5/20. Sorry for the inconvenience!


Strength

Bench Press

3 Rounds
5-5-5
Rest 90 seconds between sets
(Light-Moderate- Heavy. Weight will stay the same for each step, all 3 rounds.)

Conditioning

For Time:

800m Run
-then-

5 Rounds

10 Hang Power Cleans 135/95
10 Burpees



 

 

 



***Save the date***

Sunday, June 16th - Beach WOD/BBQ/Farewell to our very own Stephenie Shaw

 

 Held at Chic's Beach - WOD at noon - food, drinks and fun after! Anyone is welcome to come out and join us - since it's also Father's Day - feel free to bring your dads/kids and make a fun day of it at the beach! And get one last WOD in with Steph before she ventures to Germany for the next 3 years! She has been a member of the Compound family for quite some time and will definitely be missed!

 

 

 Strength

 

12 Minutes to establish a 1RM Push Press

 

 

Conditioning

 

For Time:

 

20 Calorie Row

30 Burpees

40 GHD Sit-ups

50 Kettle bell Swings 70/53

60 Slam Balls 30/20

 

 

 "Amanda"

 

9-7-5

 

Muscle-ups

Snatches 135/95

 Strength

 

15 Minutes to find 3RM Overhead Squat

 

 

Conditioning

 

21-15-9-15-21

 

Wall Ball 20/14

Double-under

GHD Back Extension

 

 

*Class Schedule Change*

 

Monday, Wednesday and Friday Classes will remain the same. The only change in the schedule will be Tuesday and Thursday. Instead of  9am on Tuesday and Thursday, there will be a 730am. This will go into affect the week of 5/20. If you voted for the 730am make sure you show up. Popularity will keep this class around!!

 

 

 

 

 

 

 Barbell Work:

 

 

Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.

 

 

Conditioning:

 

20 Burpee Pull-ups

then

 

15 Rounds

 

2 Shoulder to Overhead 135/95

4 Toes to bar

 

 

then

10 Burpee Pull-ups

 

 

Mobility

 

 

 Strength

 

4x10 Bench Press-Heaviest Possible

 

Rest 2 minutes between sets

 

 

 

Conditioning

 

6 minute AMRAP

 

6 Slam Balls 30/20

6 Front Rack Walking Lunges 135/95

 

-Rest 3 Minutes-

 

4 Minute AMRAP

 

4 Slam Balls 30/20

4 Front Rack Walking Lunges 135/95

 

-Rest 2 minutes-

 

2 minute AMRAP

 

2 Slam Balls 30/20

2 Front Rack Walking Lunges 135/95

 

 "Ledesma"

 

 

 

Complete as many rounds as possible in 20 minutes of:

 5 Deficite handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

 

 

 

 

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.



 Strength/Skill

 

15 Minutes to establish 1RM Barbell  Turkish Get-up

( Must do one rep each arm)

 

 

Conditioning

 

10 Minute AMRAP

 

10 Dumbbell Hang Power Cleans 50/30

30 Double Unders

 Strength

 

EMOM for 5 minutes

 

5 Deadlifts @ 75% of 1RM

 

 

 

For Time:

 

20 Thrusters 95/65

20 Pull-ups

20 Burpees

15 Thrusters 135/95

15 Pull-ups

15 Burpees

10 Thrusters 155/105

10 Pull-ups

10 Burpees

 

 

Mobility