Check it out - YOGA is starting at the Compound this Saturday, February 2nd at 9:00am.  Our very own Mary Czechowski will be teaching the class!!  Yes!!!  We all get more "Mary" time... It is free for members and $7.00/class for non-members.  Right now schedule will be every other week - but for most up to date schedule - be sure to check the "Schedule" tab on the website in case any changes are made - since Mary is the only one teaching this - it is based on her schedule alone.

 

 

 

 

***Also - it is that time of year again.....

   2013 Crossfit Games - Open Registration!!!  Open is March 6th-April 7th! Competition Team - get registered!!! (Get with Ryan if you have any questions re what you need to do to be on the team)  Anyone else is welcome and encouraged to register and participate!

 

 

Register for Open

 

 

 

 

 

 

 

5 minutes to establish a Max Height Box Jump.

-then (no break)

Men-
12-9-6 of:

Muscle-Ups
Front Squats @ 250#

For time.

Women-
9-7-5 of:

Muscle-Ups
Front Squats @ 170#

For time.

Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats.

-then (immediately at completion of the WOD, or when the 10 minute cap is reached)-

5 minutes to establish a Max Height Box Jump.

WOD

“Tommy Mac”

• 12 Burpees
• 12 Thrusters (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Power Snatch (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Push Jerks (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Hang Squat Clean (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Overhead Squat (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Thruster (F – 75lb / M – 115lb)
• 12 Burpee
• 12 Power Snatch (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Push Jerks (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Hang Squat Clean (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Overhead Squats (F – 75lb / M – 115lb)

Strength

20 minutes to establish a 1RM High-Bar Back Squat.

Conditioning

3 rounds for time of:

10 Deadlifts @ 275/185#
50 Double-Unders

WOD

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 2 minutes.

MOBILITY 

LAST WEEK OF JANUARY BOOTCAMP - IF YOU HAVEN'T HAD A CHANCE TO CHECK OUT THE CRAZY FUN STUFF THEY ARE DOING THIS TIME AROUND - HANG AROUND FOR ONE OF THEIR CLASSES THIS WEEK - OR SHOW UP ON FRIDAY NIGHT TO CHEER THEM ON AS THEY DO THEIR FINAL FIT TEST - SOME OF THEM WILL BE GRADUATING AND JOINING THE REGULAR CLASSES SOON SO BE SURE TO WELCOME THEM AND HELP THEM OUT OVER THE NEXT FEW WEEKS!!

 

 

MARK YOUR CALENDARS...

 

MALIG DODGEBALL THROWDOWN

 

 

 

SATURDAY, FEBRUARY 9TH - 5PM-????

 

Our very own Vergeen (Gerry Malig) is moving to Cali soon so we would like to wish him well with a proper Compound send-off! 

 

Dodgeball tournament (Gerry's choice), BYOB and bring a dish to share!

 

 

He will surely be missed - not just by the Compound members - but by the whole community - so - all are welcome!!

 

 

 

 

 

 

 

 

 

 

WOD

FIND A BUDDY AND SADDLE UP!!!

 2 ROUNDS

ROW  x  1000 METERS

BUDDY DEADLIFTS  315/225  x  25 

WHEEL BARREL RACE  x  100 ft.

BACK TO BACK BUDDY AIR SQUATS  x  25

  STRENGTH

1a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect back position.

1b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Conditioning

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/35# (plate)
24 Sit-ups

-then (no break)-

2 minutes ME KB Snatch 24/16kg

LOST AND FOUND LOCKER - will be emptied/cleaned out at the end of this week - if you have something in there and want to keep it - get it before then or say goodbye!!!

 

This is also a friendly reminder to - TAKE YOUR STUFF HOME - after your WOD - thank you!!

 

 

"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Post time to comments.

Enlarge image
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

WOD

15 minutes to establish a 1RM Clean and Jerk.

 Conditioning

For time.

30 push-ups

 20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30push-ups

Barbell Work

1) 15 minutes to establish a 1RM Snatch.

Strength

Front Squat

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

WOD

4 ROUNDS

BOX JUMP  x  25

TOE TO BAR  x  15 

MOBILITY 

Sunday, January 20th - No WOD at gym today however it is a beautiful day - so get outside and enjoy the warm weather before the COLD (Brrrrrr) weather sets in later this week!!

 

Happenings this week (Jan 20-26):

***Next Saturday, January 26th - Unconventional will be held at Mt. Trashmore - come out and join the current bootcampers in a fun offsite WOD - meet at 9:45am (lakeside by the stairs) - Free and open to all!

 

Look at what our bootcampers are doing this time around!

***Some of our Compound members will be partnering up at Crossfit Krypton's Grand Opening mini competition next Saturday, January 26th -

Come on out and show some support!  Heats start at 8:30am... 

***Also on the 26th - the 4th Annual Step Up for The Up Center is going on - some of our members will be both volunteering and participating - check it out! 4th Annual Step Up for The Up Center (Norfolk, VA)

 

Blast from the past - if this doesn't look like Jail Yard Games - not sure what would!

 

WOD

3 rounds for time of:

12 Deadlifts @ 315/225#
24 Bar Facing Burpees

BARBELL WORK

1) 3X5 Non-Heaving Drop Snatch – rest 60 sec.

Conditioning

3 rounds for total reps of:

1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups

*Rest one minute between rounds.

Barbell work

1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches 135/95#

For time.

Strength/Conditioning

1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (back)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.

 WOD

A.M.R.A.P x 10 MINUTES

BOX JUMP 24/20  x  15

DUMBBELL THRUSTER  60/40  x  5

 PULL-UP  x  10

Barbell work

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

4 rounds for total working time of:

10 UB Front Squats @ 70%
Run 400m

Notes: DO NOT pace these runs. Every round should be all out.

MOBILITY

Our Competition Team putting in work this weekend!!!!

WOD


2 ROUNDS


REST  x  2  MINUTES

2 ROUNDS WITH A CONTINUOUS RUNNING CLOCK

HANG SQUAT CLEAN INTO A THRUSTER  135/95  x  8

OVER BOX BURPEE  24/20  x  12

KETTLEBELL SWING  53/35  x  16

WOD


ONE MILE TIMED RUN


REST  x  10 MINUTES


FIND ONE REP MAX BENCH PRESS


THEN 


MAX EFFORT BODY WEIGHT BENCH PRESS

WOD


21 - 15 - 9


FRONT SQUAT  x  BODY WEIGHT


TOE TO BAR


WALL BALL


REST x 5 MINUTES


MAX EFFORT BODY WEIGHT ZERCHER SQUATS  x  5 MINUTES