Strength

 

Back Squat:

2 Rounds

 

8 reps @ 75%

6 Reps @ 80%

4 Reps @ 85 %

 

- Rest 2 minutes between sets-

 

Metcon

 

4 Rounds

 

30 Air Squats

10 Push Press 135/95

5 Muscle-ups

 

 Strength/Barbell Work

 

3 Power Cleans every :45 seconds for 8 total sets

(6 minutes, all reps must be tough and go) @70%

 

Metcon

 

20 Minute AMRAP

 

5 Deadlifts 275/205

10 Ring Push-ups

15 Box Jumps 24/20

Mobility 

 Strength/Barbell Work

 

3 Power Cleans every :45 seconds for 8 total sets

(6 minutes, all reps must be tough and go) @70%

 

Metcon

 

20 Minute AMRAP

 

5 Deadlifts 275/205

10 Ring Push-ups

15 Box Jumps 24/20

Mobility

 Strength

 

Front Squat

15 minutes to find 10RM

 

 

Metcon

 

800m Run

30 GHD Sit-ups

60 Hang Power Snatches 75/55

30 GHD Back Extensions

60 Slam Balls 30/20

400m Run

 "Chelsea"

 

Every minute on the minute for 30 minutes complete:

 

5 Pull-ups

10 Push-ups

15 Air squats

 

**Attention**

Sorry to anyone who was interested in this months Boot Camp. We regret to inform you that we have to cancel this months Boot Camp due to technical difficulties with our web page, we are unable to access any of our information. We will be offering the same deal of buy one get one half off for the July-August Boot Camp. Exact date of next Boot Camp will be posted soon. Sorry for the inconvenience to all member and potential members, hope to see you all soon!

 Strength

 

20 Rep Deadlift

 

(Warm-up to a weight roughly around 70% of 1RM. The 20 reps is a maximal effort to get all 20 in a row. They have to be touch and goes and all unbroken for set to count.)

 

Metcon

 

2 Minute AMRAP

KB Sumo deadlift high pull 70/53

-then-

10 Minute AMRAP

20 Burpees

15 Hang Power Cleans 135/95

-then-

1 Minute AMRAP

KB Sumo deadlift high pull 53/35

 

*3 Scores. Deadlift Weight, 3 total minuets of SDHP reps, and 10 minute score*

 

  Strength/Barbell Work

 

Every :30 seconds for 5 Minutes

 

1 Power Snatch + 2 Overhead squats - Heaviest Possible

 

 

Metcon

 

Individual Regional Event #6

 

100 double unders
50 handstand push ups
40 toes to bar
30 shoulder to overhead (160/100)
90ft walking lunge w/ bar in front rack (160/100)

 

Mobility

  Strength

 

Bench Press

 

1) 2x10 Close Grip Bench-Heaviest Possible

2) 2x10 Wide Grip Bench-Heaviest Possible

 

*Complete 2 sets of close grip before moving onto wide grip, rest roughly 90 seconds between sets*

 

 

Metcon

 

10 Minute AMRAP

 

10 Wall Balls 20/14

10 Toes-to-bar

30 Double-unders

-Then, no rest-

3 Minutes Max Over the Bar Burpees

 

*2 Scores, 1st is 10 min AMRAP score second is burpee score*

"DT"

 

 Five rounds for time of:

 155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

 

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

Strength

 

 

Strict Press

 

4x10- Heaviest Possible

(Rest 2 minutes between sets)

 

 

Metcon

 

 

1000m Row

-then-

5 Rounds

 

10 KB Swings 70/53

15 Box Jumps 30/24

-then-

500m Row

 Strength

 

15 minutes to find 1RM Clean

 

 

Metcon

 

Crossfit Games Open Workout 12.5

 

7 Minute AMRAP

 

3 Thrusters 100/65

3 Chest to bar pull-ups

6 Thrusters 100/65

6 Chest to bar pull-ups

9 Thrusters 100/65

9 Chest to bar pull-ups

12 Thrusters 100/65

12 Chest to bar pull-ups

15 Thrusters 100/65

15 Chest to bar pull-ups

18....

18....

21....

21...

 

Continuing in 3 rep increments until the time expires. Score is total number of reps.

 

 

Mobility

Free Unconventional WOD this morning at 10:00am - come out and bring a friend to check us out! ***And don't forget - next weekend's Unconventional WOD will be held on Sunday, June 16th (instead of Saturday) at Noon and will be at First Landing State Park (on the beach) with a cookout to follow! Again, anyone is welcome!

 

Also - huge congratulations to our newest Bootcamp graduates!!!  They did a fantastic job!  And we now have a bunch of new Compound Members on board! Welcome!!!

 

 

 

Strength/Midline

 

1a) 3x20 weighted sit-ups

1b) 3xME L-sit hang for time (from pull up bar)

1c) 3xME weighted plank for time(weight on back holding top of push-up position)

 

*Heaviest possible on weighted movements. Rest 60 seconds between exercises.*

 

 

Metcon

 

For time

 

50 Burpee broad jumps

 

*Rx must be atleast 6ft per jump (1 mat long ways)*

 

 

 

 

 "Jackie"

 

For Time

 

1000m row

50 Thrusters 45#

30 Pull-ups

 Strength

 

Bench Press

 

14-7-12-6-10-5

* Rest 90 seconds between sets. Essentially finding a rep max for each set amount of reps.*

 

 

Metcon

 

20 Slam Balls 50/30

 

7 Rounds

 

3 Power Cleans 205/135

6 Handstand Push-ups

 

20 Slam Balls 50/30

 

 Strength

 

15 Minutes to Establish 1RM Snatch

 

 

Metcon

15 Bar Muscle-ups

 

2 Rounds

 

20 Toes through rings

30 Box Jumps 24/20

40 Deadlifts 135/95

 

10 Bar Muscle-ups

 

Mobility

 

 Strength

 

3 Rounds

 

- 3 Strict Press

- 3 Push Press

- 3 Split Jerks

 

*Rest 2 Minutes after each exercise. All loads will be @ 75% of 1RM for each movement.*

 

 

Metcon

 

10 Minute AMRAP

 

10 Sumo Deadlift High Pull 75/55

10 Burpee Box Jump Overs 24/20

 

Olympic Lifting classes start tomorrow (Wednesday @ 6:30pm) 

These will be a 3 week progression for each lift with the 4th week being used to obtain a 1RM - so you won't be able to move on to the next progression until you complete the one before (you can join in any time but you will have to do the progressions in order)  Reminder - classes will alternate between Wednesday one week and Tuesday the next - See schedule tab here on the website if you have any questions... These classes will be useful for all members including newer coaches to learn the proper techniques when doing the Olympic Lifts! Proper form and technique helps you to lift heavier with less risk of injury... Any questions - get with Coach Keith!

 

"Brehm"

 

For time:

 15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

 

 

 

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

 Barbell Work

 

EMOM x 15 minutes

 

1st 5 minutes- 3 Power Cleans EMOM @75%

2nd 5 minutes- 2 Power Cleans EMOM @80%

3rd 5 minutes- 3 Power Cleans EMOM @70%

 

 

Met-Con

 

100 Double-unders

50 Toes-to-bar

50 Double-unders

25 GHD Sit-ups

 

 

Mobility

***Few announcements***

-There will be no Unconventional WOD on Saturday due to our Compound Adventure Race at York River State Park - hope everyone has been training!! Reminder all participants need to be there for race brief at 10am sharp!!!  If you are volunteering - check with Ryan when he needs you there!

-There will still be a Fundamentals class on Saturday at 8:30am - so if you want to get started - come check us out.  It is free.  All new members must complete 3 fundamental classes before joining in the regular classes. (questions - see any of the coaches)

-Change in Fundamental classes schedule - these are held on Saturdays at 8:30am, Tuesdays at 5:30pm and Thursdays at 6:30pm (only change is Tuesday time)

 

Strength

 

5X3 Tempo Front Squats @ 80% – rest 60 sec.

 

 

Conditioning

 

4 Rounds

 

7 Push Jerks 155/105

14 Pistols (alt.)

28 Double Unders

 



   "Helen"

 

3 Rounds for time of:

 

400m Run

21 Kettle Bell Swings 53/35

12 Pull-ups

 

  Strength

 

 15 minutes to find 1RM Snatch Balance

 

 

 

Conditioning

 

12 Minute AMRAP

 

4 Muscle-ups

8 Deadlifts 185/120

12 Box Jumps 24/20

 Mobility For week 5/20

** Attention**

 

There will be NO 5am class Monday 5/20 due to a power outage. We have a electrician coming to look at it tomorrow. All class times (other than 5am) will be held Monday 5/20. Sorry for the inconvenience!


Strength

Bench Press

3 Rounds
5-5-5
Rest 90 seconds between sets
(Light-Moderate- Heavy. Weight will stay the same for each step, all 3 rounds.)

Conditioning

For Time:

800m Run
-then-

5 Rounds

10 Hang Power Cleans 135/95
10 Burpees



 

 

 



***Save the date***

Sunday, June 16th - Beach WOD/BBQ/Farewell to our very own Stephenie Shaw

 

 Held at Chic's Beach - WOD at noon - food, drinks and fun after! Anyone is welcome to come out and join us - since it's also Father's Day - feel free to bring your dads/kids and make a fun day of it at the beach! And get one last WOD in with Steph before she ventures to Germany for the next 3 years! She has been a member of the Compound family for quite some time and will definitely be missed!

 

 

 Strength

 

12 Minutes to establish a 1RM Push Press

 

 

Conditioning

 

For Time:

 

20 Calorie Row

30 Burpees

40 GHD Sit-ups

50 Kettle bell Swings 70/53

60 Slam Balls 30/20

 

 

 "Amanda"

 

9-7-5

 

Muscle-ups

Snatches 135/95

 Strength

 

15 Minutes to find 3RM Overhead Squat

 

 

Conditioning

 

21-15-9-15-21

 

Wall Ball 20/14

Double-under

GHD Back Extension

 

 

*Class Schedule Change*

 

Monday, Wednesday and Friday Classes will remain the same. The only change in the schedule will be Tuesday and Thursday. Instead of  9am on Tuesday and Thursday, there will be a 730am. This will go into affect the week of 5/20. If you voted for the 730am make sure you show up. Popularity will keep this class around!!

 

 

 

 

 

 

 Barbell Work:

 

 

Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.

 

 

Conditioning:

 

20 Burpee Pull-ups

then

 

15 Rounds

 

2 Shoulder to Overhead 135/95

4 Toes to bar

 

 

then

10 Burpee Pull-ups

 

 

Mobility

 

 

 Strength

 

4x10 Bench Press-Heaviest Possible

 

Rest 2 minutes between sets

 

 

 

Conditioning

 

6 minute AMRAP

 

6 Slam Balls 30/20

6 Front Rack Walking Lunges 135/95

 

-Rest 3 Minutes-

 

4 Minute AMRAP

 

4 Slam Balls 30/20

4 Front Rack Walking Lunges 135/95

 

-Rest 2 minutes-

 

2 minute AMRAP

 

2 Slam Balls 30/20

2 Front Rack Walking Lunges 135/95

 

 "Ledesma"

 

 

 

Complete as many rounds as possible in 20 minutes of:

 5 Deficite handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

 

 

 

 

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.



 Strength/Skill

 

15 Minutes to establish 1RM Barbell  Turkish Get-up

( Must do one rep each arm)

 

 

Conditioning

 

10 Minute AMRAP

 

10 Dumbbell Hang Power Cleans 50/30

30 Double Unders

 Strength

 

EMOM for 5 minutes

 

5 Deadlifts @ 75% of 1RM

 

 

 

For Time:

 

20 Thrusters 95/65

20 Pull-ups

20 Burpees

15 Thrusters 135/95

15 Pull-ups

15 Burpees

10 Thrusters 155/105

10 Pull-ups

10 Burpees

 

 

Mobility

Strength

 

5X5 Tempo HBBS @ 75% – rest 90 sec.

 

 *Quick descent, 3 seconds in the rock bottom, bounce and quick back up*

 

 

 

10 minute AMRAP

 

2 Power Clean and Jerk 185/120

 1 Rope Climb

 

"Annie"

 

 

50-40-30-20-10

 

Double-unders

Sit-ups

 

Strength

 

1a) 5x5 Weighted Pull-up, Heaviest Possible

 

1b) 5x5 Weighted Push-up, Heaviest Possible

 

-Rest 60 sec. between exercises-

 

 

*Weighted push up can be done with plate on back or weighted vest*

 

 

 

For Time:

 

 

400m Run

50 Box Jumps 24/20

100 Shoulder to overhead 75/55

50 Box Jumps 24/20

400m Run

 Strength

 

12 minutes to find a 5RM Snatch

 

*All 5 reps must be touch and go's. If the barbell rests on the ground at any point during the 5 reps the entire set must be started over again.*

 

 

 

Conditioning

 

 

 

 

6 minute AMRAP

 

12 KB SDHP 70/53

4 Muscle-ups

 

-Rest 3 minutes-

 

6 minute AMRAP

 

10 Wall Balls 20/14

10 T2B

 

* KB Hi-Pulls begin with the KN touching the ground and end with the hands at the chin with the elbows above the hands. 3 separate scores, one for 5rm snatch, 1st 6 minute amrap and 2nd 6 minute amrap*

 

 

Mobility

 

 Strength/Barbell Work

 

1a) 8x3 Clean Deadlift @ 80% of 1RM Clean

(There should be a 3 second pause above the knee)

 

1b) 8x ME L-Sit Hang

( Should be performed hanging from a pull up bar with legs brought parallel to floor so the body forms a capital L from a side view)

 

* Rest 90 seconds between sets. 3 clean deadlifts will be performed then immediately into max effort L-Sit Hang. Once the L-Sit is complete the 90 sec rest starts*

 

 

Conditioning

 

Double Tabata

 

8 Rounds

 

20 seconds ME hang power clean 95/65

Rest 10 seconds

20 seconds ME burpee

Rest 10 seconds

 

*Should be a total of 8 minutes. There will be 2 scores, one is all H.P.C and the other is all burpees*

 

 

"Tommy V"

 

For time
115/75 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115/75 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115/75 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

 

 

 

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

 

 

 Strength

 

Bench Press:

12-10-8-6

 

Rest 90 seconds between sets

 

*This is a reverse pyramid, while the reps decrease the weight increases*

 

 

Conditioning

 

12 minute AMRAP:

 

8 Power Snatches 115/75

4 Handstand Push-ups

100m Sprint

 

Strength

 

20 Rep Back Squat

 

*This is one maximal set using the highest weight possible for 20 consecutive reps. Should be somewhere close to 70% of 1RM*

 

Conditioning

 

50 Double Unders

-then-

 

5 Rounds

 

5 Cleans 155/105

10 Pull-ups

15 GHD Sit-ups

 

-then-

50 Double Unders

 

Mobility

This Saturday's Unconventional WOD will be offsite at Chic's Beach (meet underneath bridge at 9:45am) - WOD will start at 10:00am - Rain or Shine!!

 

Strength

 

7X2 Tempo Front Squat @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.


Conditioning

For Time:
 

21-15-9-21-15-9

 SDHP 95/65
Wall Ball 20/14

 "Grace"

 

30 Reps For Time of 135/95 pound 

 Clean and Jerk

 

* The clean can be performed any way (muscle clean, power clean or full squat clean but it must come from the floor each rep)

 

 

Strength

 

1a) 2x10 Strict Press

1b) 2x15 Weighted Sit up

-then-

2a) 2x8 Strict Press

2b) 2x20 Weighted Sit ups

 

 

Conditioning

 

For Time:

 

10 Bar Muscle Ups

-then-

3 Rounds

20 – 1 arm KB Swings (10 each arm) – 53/35

20 Box Jumps 30in/24in

-then-

10 Bar Muscle Ups

Mobility for week 4/15

5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.


Ten rounds for time of:
135/95pound Deadlift, 15 reps
15 push ups

Freaky Fridays are back!!

***Reminder***

 

Our Saturday class times are back to normal starting this weekend - Saturday, April 13th

 

Fundamentals @ 8:30am (One of three fundamental classes that must be taken by beginners/new members in order to move on to regular classes - other class times are Tuesday @ 4:30pm and Thursday @ 6:30pm - there is no charge for these classes) 

 

Unconventional WOD @ 10:00am - Open and free to all - Bring a friend!!

Barbell Work

 

7×1 3 Position Hang Clean + 1 Jerk (low to high) – heavy but perfect, rest 60 sec.

 

* 1 rep = 1 clean performed from low hang + 1 clean performed from mid hang + 1 clean performed from high hang + 1 jerk*

 

 

Conditioning

 

For time:

 Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups

 "Nancy"

 

5 Rounds for time of:

 

400m Run

15 Overhead Squats 95/65

 

 

 

*Open Season Is Over*

 

First off, the compound had a record breaking year of participants competing in the open this year. Whether you guys did it in the gym Friday nights or threw down on Saturdays, you guys all did great completing all 5 workouts!! Keep up the hard work because now its beach season!!! Here are the top 3 men and women from 13.5:

 

 

                  Men                                                                                                Women

        1. Ryan Knutson- 138 reps                                                          1. Ashley Smashley- 58 reps

        2. Ryan Allday- 117 reps                                                             2. Lori Smith- 44 reps

        3. Anthony Briel- 71 reps                                                            3. Stephanie Shaw- 27 reps

 Strength

 

1a) 4x7 Bench press @ 80% of 1RM

1b) 4x10 Snatch Grip Bent Over Row- Heaviest Possible

 

Rest 90 seconds between exercises

 

 

Conditioning

 

14 Minute AMRAP:

 

14 Deadlifts @ Bodyweight

2 Rope Climbs

28 Double Unders

 

Strength

 

Back Squat:

4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.

*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.*

 

 

Conditioning

 

5 Rounds of:

 

5 Hang Cleans 185/130

10 Burpee Box Jump 24/20

 

 

Mobility

 Crossfit Games Open 13.5

 

 

Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters 100/65
15 Chest to bar Pull-ups

 

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

 

For a downloadable PDF click here.

 Strength/Skill

 

1)   3x7 Push Press-Heaviest Possible

 

2) 3xME GHD Sit ups in 1 minute

 

* For the push press rest 2 minutes between sets. For the GHD work for a minute and rest for a minute* 

 

 

Conditioning

 

12 minute AMRAP:

 4 Shoulder press
 8 Sumo deadlift high-pull
 12 Front squat

 

*Mens weight 75#    Womens weight 55#*

 

 

The last workout has been released!! Seems like how much pain can one tolerate with thrusters and chest to bar pull ups. For the fundamental class Thursday night at 630pm the movement will be pull ups. Our coach will help you guys with your kip and becoming more efficient with the pull up!! Remember its free for members and non-members. See you guys there and give the last workout everything you got!!

 "Blake"

 

Four rounds for time of:

 100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

 

 

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

 

 

*1 to go*

 

A quick 7 minute workout is in the books for the 4th workout of the CrossFit Games Open! Four are completed and we have one remaining. Last workout is released Wednesday night at 8pm. Check back here for the movement we will be doing in our Thursday night fundamental class! Everyone stay strong for the last workout!! Here are the top 3 men and women for 13.4:

 

                   Men                                                                                    Women

         1. Ryan Allday- 101 reps                                                  1. Ashley Smashley- 66 reps

         2. Ryan Knutson- 94 reps                                                2. Lori Smith- 42 reps

         3. Anthony Briel- 85 reps                                                3. Melissa Bullock- 40 reps

Strength/Barbell Work

 

7X2 Hang Snatch + 1 Overhead Squat – heaviest possible, rest 60-75 sec.

 

 

Conditioning

 

For Time:

 

30 Air Squats

100m Sprint

15 Push Jerk 155/105

100m Sprint

15 Air Squats

60 Double Unders

15 Air Squats

100m Sprint

15 Push Jerks 155/105

100m Sprint

30 Air Squats

 

*Barbell must come from ground*

 Mobility for week 4/1/13

 Strength

 

15 Minutes to establish 1RM Thruster

 

 

Conditioning

 

4 Rounds

500m Row

ME Hang Power Cleans 95/65

 

*Rest 2 minutes between rounds, score is total hang power cleans *

 

 

 

This Weekend's Schedule:

Saturday, March 30th - Bootcamp Orientation @ 9:00am & 13.4 Open WOD at Crossfit Rife

Sunday, March 31st - EASTER - we will be closed

Enjoy the holiday weekend with your families!!

 

CrossFit Games Open 13.4

  7 minute AMRAP  following the rep scheme below:

 135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

 

For a downloadable PDF click here.

 

 

Strength

 

Front Squats

 

2 Rounds

5,4,3 Reps @ 83%,85%,87%

 

Rest 2 minutes between sets

 

 

Conditioning

 

13 minute AMRAP

 

400m run

9 Overhead squats 115/75

13 Box Jumps 24/20

 

 

*13.4 Released*

Ok guys we have a very similar format to last years 12.5. It is an ascending ladder by 3's with clean and jerks and toes to bar. It's only 7 minutes, so at fundamentals we will talk about strategy and good work:rest management. The main movement we will focus on is toes to bar, getting you guys efficient at the movement along with chaining reps together. Remember guys, this is a free class for members and non-members. So, if you know any of your friends that have wanted to get in a crossfit gym drag them in for a breakdown of 13.4 and a good workout!! See you guys at 6:30pm Thursday night!

 

 

 

 "Nate"

 

As many rounds and reps as possible in 20 minutes of:

 

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings 70/53

 

 

 In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

 

 

Barbell Work

1a) 8x4 Clean Deadlift- Heaviest Possible

1b) 8x2 Hi Hang Clean- Heaviest Possible

Rest 1 minute between exercises

*Note: Clean Deadlift should have a 3 second pause above the knee

Conditioning

7 Rounds

7 Deadlift 225/155

10 Over the Bar Burpee

*3 down 2 to go*

13.3 is in the books!!! I know everyone is glad that one is out of the way, no ones quads like 150 wall balls! Once again the Compound had a lot of people come out to support and compete on Saturday. Keep up the good work guys!! Here is the top 3 from both sides of the house for 13.3:





                 Men                                                                    Women

         1. Ryan Allday-255 reps                             1. Ashley Smashley-216 reps

         2. Ryan Knutson-247 reps                         2. Jackie Shockley-199 reps

         3. Tim Walsh-245                                      3. Nikki Monroe-181 reps                                          

                                                                  

 Strength

 

HBBS : 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

 

 

Skill/Midline

 

10 minutes to practice L-Sits

( 3-4 max effort L-Sits should be performed in this 10 minutes along with practice. This movement should be performed on rings.)

 

WOD

 

15 minute AMRAP

 

5 Shoulder to overhead 185/130

10 Pull-ups

15 Wall  Ball sit-ups 20/14

 

Note: Shoulder to overhead must start with barbell on the ground, not off a rack.

 

 

Mobility

 CrossFit Games Open 13.3

 

 

12 minute AMRAP of:

 

150 Wall Balls 20/14

90 Double-Unders

30 Muscle-Ups

 

 

For a downloadable PDF of the workout click here.

 Strength

 

20 Rep Bench Press

 

 

 

Conditioning

 

6 min AMRAP

10 Toes to Bar

15 Slam Ball 50/30

then

-Rest 3 min-

then

3 min AMRAP

10 Toes to Bar

15 Slam Ball 50/30

 

 

*13.3 has been released. Wall Balls, Wall Balls and more Wall Balls!!!*

Thursday's fundamental class will be effiency tips for the Wall Balls and also strategizing tips to help get you guys get thru all 150! Feel free to ask the fundamental coach for a few tips on the double under too!! So come on out members and non-members to get a head start on 13.3 at Compound Crossfit!!!!

Fundamental class begins at 6:30pm

 

 

"Barraza"

 

Complete as many rounds as possible in 18 minutes of:

Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee Bar Muscle-Up

 

 

 

*Update*

For the next 3 Thursdays, the fundamental class held at 6:30pm, will have the tougher movement in the open workout released that Wednesday. So for example, after 13.1 was released on Wednesday the movement for the fundamental class would be snatches. For 13.2 it would have been efficiency on the box jumps and strategy.  So stay tuned on the compound website because every Wednesday night the movement for the Thursday fundamental class will be released along with the WOD for Thursday. Remember, these classes are always free for current members along with the new members to complete. Every rep counts, so strategy tips from a coach and effiency tips can help you squeeze those extra reps out of a workout!!

If you pre-ordered a zip-up hoodie - they are in!!!  They are $30 each.  Please get with Ryan, Jamie or one of the coaches at the gym to pay and pick up.  Thanks!

 Strength

 

10 Minutes to establish 1RM Split Jerk

 

 

Skill/Midline

 

1a) 3 x ME GHD Sit-Up in 45 seconds

1b) 3 x ME KB Swing in 45 seconds 53/35

1c) 3 x 45 second Handstand Hold

 

*Rest 30 seconds between exercises*

 

 

Conditioning

 

10 Minute AMRAP

 

60 Bar Facing Burpees

30 Overhead Squats 120/80

10 Muscle Ups

 

 

 

** 13.2 is officially done and done!! **

This weekend at Crossfit 757 we almost had a Compounder in every single one of the heats! A lot of us showed up and threw down giving it everything we had. Whether you guys hit your goal this week or not, keep those heads high there are still 3 workouts to continue to prove your fitness. For the remainder of the open, the top 3 Men and Women from that week will be posted every Tuesday for everyone to see!! If you were a few reps shy of getting in that top 3 remember, every single rep counts in this competition. It is a game of inches so make sure you lay it all on the line!

Top 3 Men:                                                Top 3 Women:

 

                           1.) Ryan Knutson- 300 Reps                          1.) Mackenzi Powers- 251 Reps

                           2.) Ryan Allday- 291 Reps                             2.) Aretha Porter- 245 Reps

                           3.) Anthony Briel- 288 Reps                          3.) Nikki Monroe- 244 Reps

 

 

These are the standings for 13.2 here at Compound Crossfit!! Keep training hard and fight for a top 3 spot during 13.3!! 

 

 

 Strength

 

1a) 3x5 Snatch Balance - Heaviest Possible

 

1b) 3x15 Unbroken Front Rack Step Ups - Heaviest Possible

 

*Rest 90-120 seconds between exercises*

 

 

 

Conditioning

 

For Time:

 

400m Run

-then-

3 Rounds

5 Hang Power Cleans 185/130

10 Pull Ups

5 Hang Power Cleans 185/130

30 Double Unders

-then-

400m Run

 

Mobility

 

 

Happy St. Patrick's Day!!! 

 

We will have the following classes on Sunday, March 17th:

 

Fundamentals @ 10:00am

 

Unconventional WOD @ NOON - Free and Open to All!

 

Open 13.2 WOD make-up - if any members registered still need judged or want to do it over - we will be judging at 2:00pm

 

 

 

 CrossFit Games Open 13.2

 

10 Minute AMRAP of:

 

5 Shoulder to overhead 115/75 lbs

10 Deadlift 115/75 lbs

15 Box Jumps 24/20 inch

 

For a downloadable PDF of the workout click here.

 

** Reminder-  The Worldwide Open workouts will be held every Friday for the next 4 weeks. This will be the WOD for everyone that day, however; if you are registered in the Open you will need to attend the 7:00 p.m. Friday night class so you can be judged by a coach and have a valid score. If you want to push your self even harder and achieve things you never thought were possible, sign up in a heat on The Hampton Roads Crossfit Community Facebook page!! There are already 19 Compounders signed up in heats and are waiting for everyone to step up with them!! 1 or 2 reps can be the difference of 100 places. So when your feeling tired and want to stop and catch your breath ask yourself:

 

Is that all you've got.......... Are you sure?????