WOD


FOR TIME


PULL-UP  x  20
PUSH PRESS   135/95  x  30
HANG POWER CLEAN  135/95  x  40
AIR SQUAT  x  50
KETTLEBELL SWING  53/35  x   40
KNEE TO ELBOW  x  30
HANDSTAND PUSH-UP  x  20

30 minute time cap

BACK SQUAT   3  x  5


THEN


ROW  x  2000 meters


CLICK HERE FOR MOBILITY WOD

HOLY MOLY DOUGHNUT SHOP!!!!
WHOSE BACK IS THAT???

WOD

A.M.R.A.P  x  20 


POWER CLEAN  BODY WEIGHT  x  3
OVER BAR BURPEE  x  10
PUSH JERK  BODY WEIGHT  x  3
OVER BAR BURPEE  x  10 

WOD

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

IF YOU FINISH UNDER 10 MINUTES PRESCRIBED DO 30 MUSCLE-UPS FOR TIME

IF YOU FINISH OVER 10 MINUTES DO 50 PUSH-UPS AND 50 AIR SQUATS FOR TIME 

WOD

3 ROUNDS


HURDLE 30/20"  x  5
SUMO-DEADLIFT HIGH PULL  75/50  x  10
PULL-UP  x  15

WOD

A.M.R.A.P  x  15

FRONT RACK LUNGE  =  BODY WEIGHT  x  3

DOUBLES  x  50

GHD BACK  x  10

DUMBBELL PUSH-PRESS  65/45  x  8

GHD SIT-UP  x  10

CLICK HERE FOR MOBILITY WOD 

WOD


SNATCH GRIP DEAD-LIFT  255/175  x  10


SNATCH GRIP DEAD-LIFT  225/155  x  20

SNATCH GRIP DEAD-LIFT  165/115  x  30

 

THEN

 

A.M.R.A.P  x  10

 

 

DOUBLES

 

 

 

"Coe"

Ten rounds for time of:

95 pound Thruster, 10 reps
10 Ring push-ups

Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). 

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD

SPRINT  x  100 METERS

HANDSTAND PUSH-UP  x  10

SPRINT  x  100 METERS

TURKISH GET-UP  70/53  x  5 each arm

SPRINT  x  100 METERS

BURPEE  x  10

ROW  x  500

WOD
5ROUNDS
SQUAT CLEAN  80% OF 1RM  x  3
BOX JUMP x  6
PULL-UP  x  9
TOE TO BAR  x  12


CLICK HERE FOR MOBILITY WOD

WOD


SNATCH BALANCE  =  FIND ONE REP MAX


A.M.R.A.P  x  7 MINUTES


DEADLIFT  225/155  x  5
JUMPING SQUAT  x  10

THE COMPOUND OFFERS A WEEK FREE FUNDAMENTAL/TRIAL CLASS.

You MUST complete this course before you can attend our regularly scheduled classes.
You have three options depending on your individual circumstances......choose one of the following:

a) Fundamental classes offered at 8:30-9:30am on Saturdays, 4:30pm on Tuesdays and 6:30 pm on Thursdays - you must complete 2 Saturday classes and 2 weeknight classes.

b) One-on-one sessions are available for a fee of $150 if the fundamental class times do not work for you - see a staff member to set up.

c) If you are a seasoned CrossFitter that has taken fundamentals classes before and you would like to test out and join the group classes from the start you need to schedule a time with one of the coaches. Test out fee is $50. See a member of the staff to schedule this.

Just to clarify, prospective members are no longer allowed to walk in and jump right into a WOD. They must complete one of the fundamental class options. If there are any questions direct individuals to Ryan. Thanks and spread the word.
This is a change, but a good change. We hold high standards here at The Compound as well as focus on athlete safety. One look at our athletes and this becomes apparent.

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

WOD

HANG SQUAT CLEAN  =  FIND ONE REP MAX

 A.M.R.A.P  x  20

DUMBBELL CLEAN  45/30  x  7

GHD SIT-UP  x  14

DUMBBELL PUSH PRESS  x  7

GHD BACK  x  14

MED BALL GET-UPS  x  14 

WOD


OVERHEAD SQUAT  =  FIND ONE REP MAX

3 ROUNDS


BACK SQUAT  =  BODY WEIGHT x  10
BOX JUMP  x  15
BURPEE PULL-UP  x  10


CLICK HERE FOR MOBILITY WOD

WOD

CLEAN AND JERK  =  FIND ONE REP MAX

A.M.R.A.P  x  15

POWER CLEAN 165/115  x  5

ONE LEG BOX JUMP  x  10 ( 5each leg )

SIT UP TO STAND UP  x  15

"Del"

For Time:

25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Post time to comments.

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

WOD


PRESS  =  FIND ONE REP MAX

3 ROUNDS


KETTLEBELL SNATCH  53/35  x  5 each arm
TOE TO BAR  x  10
PUSH - UP  x  20

WOD


FRONT SQUAT  =  FIND ONE REP MAX

A.M.R.A.P  x  20


ATLAS STONE  142/92  x  3
ROPE CLIMB  x  2
WALKING LUNGES  135/95  x 4 (ea leg)
ROPE CLIMB  x  2