WOD

A.M.R.A.P  x  20 


BURPEE DEADLIFT  185/125  x  10
AIR SQUAT  x  30
ROW  x  250

WOD

6 ROUNDS


PLATE PUSH PRESS  70/45  x  6
SLAM BALL  30/20  x  6
KETTLEBELL SWING  72/45  x  6

WOD
 
10-9-8-7-6-5-4-3-2-1


OVERHEAD SQUAT  135/95  
MUSCLE UP

WOD

5 ROUNDS

SNATCH  135/95  x  5

WEIGHTED PULL-UPS  35/25  x  5

ONE LEG BOX JUMP  x  5 each leg

WOD

A.M.R.A.P  x  7 MINUTES


BURPEE PULL-UP

 ***** ATTENTION  ATTENTION  ATTENTION  *****

We will be having a potluck after the Saturday, June 25th, Unconventional workout. This Unconventional will be at 10am at the Chesapeake City Park as well. Please bring a dish to share, preferrably something paleo, as well as whatever beverage you would like to consume. Kids, spouses and friends are all invited to come!

If you are going to be participating in the Sat. workout, please log onto www.compoundcrossfit.com and sign up for the Sat. class through Mindbody.

Hope to see you there~


P.S...........There may be a frisbee and some flags present!!!

WOD


THE BEAR

 WOD

SNATCH  =  FIND ONE REP MAX

100 BURPEES FOR TIME

WOD

PUSH JERK  =  FIND ONE REP MAX

A.M.R.A.P  x  7


PUSH PRESS  115  x  7
ROPE  x  1  ( no feet)
DOUBLES  x  30

WOD

OVERHEAD SQUAT  =  FIND ONE REP MAX

3 ROUNDS


FRONT SQUAT  BODYWEIGHT  x  10
GHD SIT-UP  x  30
FRONT SQUAT  x  5
GHD BACK  x  30
AIR SQUAT  x  30

WOD

5 ROUNDS


SNATCH  95/65  x  7
BURPEE  x  3
PULL-UP  x  7
TOE TO BAR  x  3

WOD


RUN  x  800 meters


DEADLIFT  bodyweight  x  150

RUN  x  800 METERS


*** EVERY TIME YOU DROP THE BAR DO 3 ROPE CLIMBS

WOD
4 ROUNDS


CLEAN & JERK  135/95  x  3
OVERHEAD SQUAT  x  3
RING DIP  x  6
HANDSTAND PUSH-UP  x  6

WOD 
 
DEADLIFT  =  FIND ONE REP MAX

3 ROUNDS


HALTING DEADS  70% OF ONE REP MAX  x  10
KETTLEBELL SWING  53/35  x   15
PUSH-UP  x  20