Compound Crossfit Gym/Personal Training - Chesapeake, Virginia: September 2012

Sunday, September 30, 2012

BARBELL WORK

1) 7x1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

2a) 5x3 Halting Snatch Grip Deadlift (stop at top of knees for 3 seconds) – heavy, rest 60 sec. DEMO VIDEO

Notes: The demo video demonstrates the movement performed to the thighs, the version we are performing today should stop at the knees. Do one set of 2a then one set of 2b. Continue in that fashion for a total of 5 rounds.

2b) 5X3 Snatch Balance – heavy, rest 60 sec.

Conditioning

3 rounds for time of:

14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
21 Pullups
50′ Handstand Walk

MOBILITY WOD

Thursday, September 27, 2012

WOD

Christine:

3 rounds for time of,

500m Row
12 Bodyweight Deadlifts
21 Box Jumps

Tuesday, September 25, 2012

WOD

"Mr. Joshua"

Five rounds for time of:

Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

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Enlarge image

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

WOD

"Randy"

75 pound Power snatch, 75 reps for time.

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Enlarge image

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Sunday, September 23, 2012

WOD

3 ROUNDS

POWER CLEAN 205/140 x 3
SLAM BALL 50/30 x 10
DOUBLES x 30

MOBILITY WOD

Thursday, September 20, 2012

Living Original

5 Rounds for Time

Men’s Rx - 20 Burpees and 20 KB Swings at 53 lbs

Men’s Scaled - 20 Burpees and 20 KB Swings at 35 lbs

Women’s Rx - 20 Burpees and 20 KB Swings at 35 lbs

Women’s Scaled - 20 Burpees and 20 KB Swings at 25 lbs

Movement Standards:

This workout starts with the athlete in a full upright standing position and begins with Burpees.

For the Burpees, at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

From there, the athlete will move onto their Kettle Bell Swings.

For the Kettle Bell Swings, the athlete's arms must be fully extended and ears must be seen from their side profile. If an athlete cannot achieve full extension due to the lack off flexibility, then he or she must show their judge their range of motion before the workout begins. The Kettle Bell does not have to be vertica.l

This will continue for 5 total rounds.

Wednesday, September 19, 2012

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

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