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CrossFit is the principal strength and conditioning program for Police Academies, Tactical Ops (TacOps), Military Special Ops (SpecOps), Martial Artists and Pro-Athletes. Come to The Compound to see Virginia's new, premiere gym, personal training, & fitness center.
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2012
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April
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- WOD FOR TIME PULL-UP x 20 PUSH PRESS 1...
- BACK SQUAT 3 x 5 THEN ROW x 2000 met...
- WOD A.M.R.A.P x 20 POWER CLEAN BODY WEIG...
- WOD "Diane" 21-15-9 reps of: 225 poun...
- WOD 3 ROUNDS HURDLE 30/20" x 5 SUMO-DEADL...
- WOD A.M.R.A.P x 15 FRONT RACK LUNGE...
- WOD SNATCH GRIP DEAD-LIFT 255/175 x 10 ...
- "Coe" Ten rounds for time of: 95 poun...
- WOD SPRINT x 100 METERS HANDSTAND PUSH...
- WOD 5ROUNDS SQUAT CLEAN 80% OF 1RM x 3 BOX...
- WOD SNATCH BALANCE = FIND ONE REP MAX A....
- THE COMPOUND OFFERS A WEEK FREE FUNDAMENTAL/T...
- "Nate" Complete as many rounds in twent...
- WOD HANG SQUAT CLEAN = FIND ONE REP MAX A.M.R....
- WOD OVERHEAD SQUAT = FIND ONE REP MAX 3 ROU...
- WOD CLEAN AND JERK = FIND ONE REP MAX A.M.R.A....
- "Del" For Time: 25 Burpees Run 400 meters with a...
- WOD PRESS = FIND ONE REP MAX 3 ROUNDS KE...
- WOD FRONT SQUAT = FIND ONE REP MAX A.M.R.A....
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April
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