WOD
5 Rounds
OHS 75/45 x 20
Double Unders x 40
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CrossFit is the principal strength and conditioning program for Police Academies, Tactical Ops (TacOps), Military Special Ops (SpecOps), Martial Artists and Pro-Athletes. Come to The Compound to see Virginia's new, premiere gym, personal training, & fitness center.
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2009
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May
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- Heather just had the absolute pleasure of attend...
- AWESOME WOD AND BBQ/PARTY ON JUNE 13TH!!!!!!!!!!WE...
- WOD5 RoundsOHS 75/45 x 20Double Unders x 40
- WODMax Front Squat7,5,3,1,1,1
- WOD4 RoundsBurpees x 10Rope Climb x 3Burpess x 10D...
- Good Luck to Ryan, Dustin and Joan........This wee...
- WOD400 m run21 Thrusters800 m run 15 Thrusters800 ...
- W.O.DOverhead Squats7-5-3-1-1-1-1-1
- 3 Rounds250 m RowSquat Clean (B.W.) x 3Box Jumps x...
- !!!!Compound Crossfit is now expanding it's staff!...
- WOD3 RoundsPullups x 20Front Squat x 5HandStand Pu...
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May
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