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A quote from a movie Social Network “It’s like Fashion.  It’s never finished!” and that saying rings true at Compound Crossfit.  Ryan Allday got sparks flying and setting up more bars.  Our gym is getting an upgrade just like the previous upgrade of more rings and Atlas Balls and...well you’re just going to have to come see “What WE DO!”  It’s a constant progress and come join us pound some nails, paint the walls and share stories.  Gym renos this weekend! and please pardon the dust.

Photo by Skip Jones
http://www.skipjonesphoto.com/

WOD

5 ROUNDS


TIRE FLIP  x  3
SPRINT
KETTLEBELL SNATCH  45/30  x  7 (each arm)

WOD

A.M.R.A.P  12


JERK  165/115  x  5
DOUBLES  x  50
GHD SIT-UP/BACK  x  15

WOD
3 ROUNDS
OVERHEAD SQUAT 135/95  x  7
PUSH-UP  x  14
HANG POWER CLEAN  x  7

WOD


DEADLIFT  =   FIND ONE REP MAX


rest 5 minutes


A.M.R.A.P  10


HANG POWER CLEAN  135/95  x  5
BURPEE  x  10
HURDLES

WOD


DUMBBELL PRESS  =  FIND ONE REP MAX

3 ROUNDS


DUMBBELL BURPEE  45/30  x  10
RUN 400 METERS
HANDSTAND PUSH-UP  x  10
PULL-UP  x  10

DOING THAT KETTLEBELL DANCE!!!!

WOD


CLEAN & JERK  =  FIND ONE REP MAX

4 ROUNDS


CLEAN & JERK  80% OF 1RM  x  3
ROPE CLIMB  x  3
KETTLEBELL POWER SNATCH  53/35  x  10 each arm

IF YOU DON'T FEEL LIKE THIS AFTER YOUR WORKOUT..........DON'T CALL IT A WORKOUT. GET COMFORTABLE WITH THE UNCOMFORTABLE.

WOD

SDHP  95/65  x  20

GHD SIT-UP  x  40

BALL SLAM  30/20  x  60

JUMPING LUNGES  x  80

DEADLIFT  95/65  x  100

AIR SQUAT  x  80

HPC  x  60

GHD BACK  x  40

SDHP  95/65  x  20

WOD
3 ROUNDS
PUSH PRESS  135/95  x 7
MUSCLE UP  x  5
BURPEE  x  7

WOD
  
3 ROUNDS
SNATCH  165/110  x  3
WALL BALL  x  10
5 ROUNDS
SNATCH 135/95  x  5
PULL-UP  x  10

ALRIGHT GUYS, TIME FOR A LITTLE GAME OF "GUESS THAT BACK".  WHO THINKS THEY CAN IDENTIFY THE TWO PEOPLE FROM THE COMPOUND IN THE PICTURES BELOW???

APRIL 16TH BOOT CAMP CLASS HAS 5 SEATS LEFT!!!!!! DON'T DELAY OR YOU WILL MISS THIS ONE!!! THESE THINGS ARE GOING FAST. OUR JUNE BOOT CAMP IS ALREADY STARTING TO FILL UP!! GET IT WHILE IT'S HOT!!!

WOD


DEADLIFT MONSTER MASH

5 STATIONS
TWO MINUTES AT EACH STATION




MEN           315 - 275 - 225 - 185 - 135


WOMEN    215 - 185 -  155 - 130 - 95


AFTER LAST STATION DO 75 PULL-UPS

WOD

PRESS  3  x  5

A.M.R.A.P  x  15

KETTLEBELL SWING  45/35  x  15

KNEE TO ELBOW  x  10

PLYO PUSH-UP  x  5 

WOD


BACK SQUAT  x  5 RM
rest 3 minutes
BACK SQUAT  x  10 RM
rest 3 minutes
BACK SQUAT  x  15 RM
rest 3 minutes
BACK SQUAT  x  20 RM


rest 10 minutes


7 ROUNDS


BOX JUMP  x  10
PULL-UP  x  5