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WOD

 12/30/10

DUMBBELL PUSH JERK 55/35 x 50

* EVERY TIME YOU HAVE TO REST COMPLETE THE FOLLOWING

    - SIT-UP WALL BALL x 10

- GHD RAISE x 10

OPEN GYM

 12/29/10

WOD
 12/28/10


5 ROUNDS


- CLEAN & JERK 205/140 x 3
- WEIGHTED PULL-UP 35/25 x 5
- ROW x 250 m.

Must be Old School night at THE COMPOUND tonight!!! Look at all the Original Compound Crossfitters in the house last night!! Good to see you guys!!

WOD

 12/27/10

10 ROUNDS

- THRUSTER 115/80 x 7

- BALL SLAMS x 7

 

GYM CLOSED TODAY

12/24/10

"Squat Til You Puke"

You stand alone, ten plates in the hole. It's you versus the weight. You're thinking, "I'm gonna get friggin' crushed" You're thinking,"I'm not gonna get up". But, you will. Yeah, you'll puke. Yeah, it'll be hard getting off the crapper the next couple days. But it'll be worth it, cuz when there's chalk on your hands and sweat on your back, there's no better place in the world. This is pain. This is Animal. Can you handle it?

 WOD
 12/23/10

 - DEADLIFT 265/185 x 15
- GHD SIT-UP x 50
- DEADLIFT 175/120 x 30
- GHD BACK X 50
- DEADLIFT 115/80 x 60
- GHD SIT-UP/ BACK x 25

 WOD

" NUTTS "

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate





Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

WOD

HANG POWER CLEAN - HANG SQUAT CLEAN - CLEAN SERIES 115/80 x 30

* Any time the bar stops/rests on the ground = 5 pull-ups with 35/25 lbs.

* Can rest in the rack or hang, but must touch and go on ground.

BOOT CAMP

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WOD

30 - 20 - 10

- KETTLEBELL OVERHEAD SQUAT 53/35  ( one arm )

- BURPEE

- WALL BALL

- RING PUSH-UP

HOLIDAY SCHEDULE

The following schedule will be in effect from 12/20/10 until 1/3/10. Normal schedule will resume 1/3/10.

M-F = 530 a.m.  430 p.m.  530 p.m.

Sat. = 10 a.m.

The following days will be closed.

12/24/10

12/25/10

12/31/10

1/1/11

WOD

 12/17/10 

TABATA

- JUMPING SQUAT

- BEAR CRAWL

- DOUBLES

- KNEE TO ELBOW

WOD

 12/16/10

5 ROUNDS

- SNATCH GRIP DEAD LIFT (BW + 30) X 5

- CHIN UPS x 10

- BALL SLAM x 10

- BOX JUMP x 10

WOD
 12/15/10

 

SKILLS and DRILLS / OPEN GYM

TRIPLE OG IS TOO FAST ON THE ROPE.......I CAN'T EVEN SEE HIM!!!

12-14-10

WOD

3 ROUNDS

- Hang Power Clean 115/80 x 20
- H.S.P.U. X 5
- Rope Climb x 1
- Dumbbell Push Press 55/35 x 10

 

 

******   NEW STICKERS ARE IN!!!!   ******

Alright ladies and gents......stickers are in and they are free!!! 

Also we are expecting to get a new order of T-shirts and hoodies in by next week, so if you want one get it fast because you know they will not last long!!!

WATCH OUT!!!!!

WILL IS ONE OF OUR COMPETITION TEAM MEMBERS HERE AND HE IS HUNGRY!!

Will has been with The Compound since the old days, back before we had such a nice facility to train in. Back when the place more resembled a dungeon than a gym. If it was up to him it would still be that way! Don't let his light hearted demeanor fool you........he is Beast!!!! And he is right in the middle of preparing for next years competition. Look at those eyes.......he is definitely someone to keep your eyes on in 2011. Good luck with your training and give em hell!!!

NEW YEAR, NEW YOU -- BOOT CAMP!!!

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                               NEW YEAR, NEW YOU -- BOOT CAMP!!!

START 2011 OFF RIGHT WITH

BOOT CAMP!!

Visit us at www.bootcamp.compoundcrossfit.com