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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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December
(17)
- WOD For time: 95 pound Overhead squat, 30 re...
- WOD Complete as many rounds and reps as poss...
- WOD Three rounds for time of: 50 Squats...
- WOD TABATA WALL BALL 20/14 H.S.P.U SLAM B...
- WOD EACH MINUTE ON THE MINUTE x 16 MINUTE...
- "DT" Five rounds for time of: 155 pound Dea...
- WOD 2 minutes ME KB Snatch 24/16kg -th...
- 15 minutes to establish a 1RM Overhead Squat...
- WOD TEAMS OF TWO THRUSTER 95/65 x 60 ...
- Barbell Work 1) Snatch: 2X2 @ 70%, 2X2 @ 80...
- "Mr. Joshua" Five rounds for time of: Run...
- Strength Front Squat 2X5 @ 80%, 2X3 @ 85%...
- Barbell Work 1) Every 30 seconds for 4:30 (1...
- BARBELL WORK 1) Hang Power Clean and Jerk...
- Barbell work 1) 10X1 Snatch from High Boxes...
- 1a) 3X5 Snatch Deadlift (stopping at the knees)...
- | Barbell work 1) 15 minutes to establish...
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December
(17)
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