083110 WOD

Press

5-5-5

AMRAP 12

135/95# Push Press

Jerk X 5

Burpee X 10

Sit-Up X 15

Don't forget the warm ups on the white board AND post bragging rights ;-) here!

082410 WOD

Holy Quick

3 Rounds:

Wall-Ball x 20
Push-Up X 30(W/ Hand Release)
Sit-Up X 40

Don't forget the warm-ups!

Start "The stoke" comment here for results

081910 WOD

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Overhead Squat
3-3-3-3-3

4 Rounds For Weight
Snatch Grip Deadlift
Power Snatch
Snatch
OHS

post comment and results here

WOD 081710

Deadlift 10 RM

Alternating Tabata

DL/Burpee16 rounds of :20 on/:10 off

185# for men

135# for women

So round 1 will be DLs, round 2 burpees, round 3 DLs, until you hit 8 rounds of DL and 8 rounds of burpees.

post results and comments here

The Appeal of Running and Getting Dirty

The Compound Crossfit Mud Run Team had a blast! Our unique blend of teamwork was an experience that was filled with enthusiasm and all around endless team support.

The first dip in chest deep water along with the trail run was a nice break from the heat coming off the beach. However, the uphill sand dunes and downhill roller coasters were a ‘rinse and repeat cycle’ that was a punishment for untrained calves. As the name implies, Mud Run, the stages consisted of a wall and series of mud pits that was sure to get you DIIRTAAY. You were required to drop to your hands and knees and low crawl through a very thick very warm very black-gray mud.

What a way to finish!! With 2500 filthy dirty racers and out of this were 17 teammates whom are crazy-shirtless-and-stenciled-guys-and-muscle-fit-gals. Cheers! Looking forward to next year.

photos by Skip Jones

http://www.skipjonesphoto.com/

UNCONVENTIONAL WOD

Boys VS Girls

Tire Flip w/ Jump Through X 60
...95/65# Burpee DL X 120
53/35# KB Swing X 180
20/14# Wall-Ball X 240

WOD

"Elizabeth"

21-15-9

- 135/95# Clean (Full squat)
- Ring Dip










*Don't forget warm ups are posted on the white board

POST TIMES AND COMMENTS HERE

WOD

Press 5-5-5

400m Run
...135/95# Push Press X 30
400m Run
135/95# Push Press x 15

SEPTEMBER BOOT CAMP

SEPTEMBER BOOT CAMP

Registration for the September Boot Camp is now open!!

Sign up for a 2nd Boot Camp or encourage your friends and family to register!!

WOD

30/24" Burpee Box Jump X 30
40m Shuttle x 2
Burpee x 30
...40m Shuttle X 2
30/24" Box Jump X 30
40m Shuttle X 2

A 40m Shuttle is done by sprinting 10m, changing direction and sprinting back 20 yards, then changing direction again and sprinting 10 yards through the original starting point.

The Beast of the East


The Beast of the East competition is now official. This will be the largest competition on the east coast.This contest is going to be promoted to every Crossfit gym in the Eastern time zone,that's over 20 states . We have rented out the Durham Fairgrounds in Durham ,CT for October 2011. We have reached out to Rob Orlando,Jason Leydon and Jason Ackerman to help us put on a world class event. It will combine Strongman,Olympic lifting,Power lifting,Endurance and metcons.Two days full of grueling athletic tests to crown the Beast of the East! The rural setting will help give it the flavor of the early CrossFit games in the Aromas. Everything that made those games cool will be a part of this competition,the gritty farm setting,the top athletes battling for 1st place , tent cities popping up and hundreds if not thousands of screaming Crossfitters cheering everyone on. There will also be a large cash prize for the top 3 places of both men and womens divisions. The first place winner for men and women will each get $2000!

Registration will be open soon! Although the competition is a year away we want to make sure that this competition is perfect and huge so that is why we are spreading the word early. Stay tuned to the official Beast of the East website( www.thebeastoftheeast.com ) for updates about the competition ! This is going to be HUGE

YOGA AT THE COMPOUND

The Compound now offers yoga classes at our facility. Come meet Tracy (below on left) for an awesome introduction to her program! Class times are currently Monday and Thursday at 730 pm and Wednesday at 6 am.






Yoga Compound Crossfit Chesapeake Virginia

UNCONVENTIONAL SATURDAYS

Don't miss out on this super fun workout!!! Every Saturday it's free for anyone (member or not) to come out and participate. The workout is always different and you never know what you may have to do! Last week the guys and gals had to push a jeep during the workout!!!! So mark you calender every Saturday at 10 am.

Power Clean
3,3,3,3,3

...5 Rounds
Power Clean X 8 @ 75% of heaviest triple
Sit-Up X 15
Strict Pull-Up X 8

Back Squat 5-5-5-5-5

AMRAP 12

45/35# OH Walking Lunge X 30 (15 Each Leg)
Ring Dip X 15