WOD


TEAMS OF TWO

A.M.R.A.P  x  15


BUDDY STEP UPS  x  20
BOX JUMP  x  40
BUDDY PUSH UP   x  20
BURPEE  x  40


ONE FOR ONE ON BOX JUMPS AND BURPEES.

Strength

Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

Conditioning

For time:

9 KB Thrusters 24/16kg
9 K2E
Row 500m
18 KB Thrusters 24/16kg
18 K2E
Row 500m
9 KB Thrusters 24/16kg
9 K2E

Notes: KB Thrusters are performed with a KB in each hand. K2E (knees-to-elbows) MUST finish with the knees making full contact with the elbows. Anything less is a no-rep.

Few Updates:

 

HOODIES - working on finalizing the order (should be here in about 2 weeks) - but wanted to make everyone aware that the price is going to be $30.00 instead of $25.00 - sorry guys - but I think they will be real cool!!! We did order some extra - so I will let everyone know once they are here!

 

OPEN - Open is March 6th-April 7th - every Friday during Open - WOD will be the Open WOD for that week... If you are registered to compete and can't make the Saturday WOD at the local affiliates (although we encourage all that can make it out to those to do so) - you will be able to be judged at the Compound at the Friday 7pm class only... Good luck to all and if you haven't registered yet - what are you waiting for???

 

 

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight 

Set up three bars and storm through for time.

WOD

Conditioning

7 rounds for total working time of:

100m Shuttle Run (10m increments)
14 KB Snatch @ 32/24kg (7 each arm, any order)
14 C2B Pullups

WOD

For time:

 

60 Double-Unders

3 Power Cleans @ 185/120#

30 Wall Balls 20/14#

6 Power Cleans @ 185/120#

15 T2B

9 Power Cleans @ 185/120#

15 T2B

6 Power Cleans @ 185/120#

30 Wall Balls 20/14#

3 Power Cleans @ 185/120#

60 Double-Unders

MOBILITY 

TEAMS OF 2


RUN  x 400
SLAM BALL  30/20  x  100
FOUR COUNT FLUTTER KICK  x  80
BOX JUMP  x  60
DEAD LIFT  185  x  40
SLAM BALL TGU  30/20  x  20
RUN  x  400


*  yes, one weight on deads!!!

 Check it Out!  Fresh from The Hampton Roads CrossFit Community Facebook Page:

 

The Hampton Roads CrossFit Community Open Series
We are using the CrossFit Games Open qualifiers as a fundraising period for “Hope For Kenya” our goal is to raise enough money for a clean water system and possibly an entire school. We ask that all athletes participating in THE OPEN attend our weekly events and in the course of the 5 weeks donate $10 to our cause. All members of our Hampton Roads CrossFit Community are welcome to compete in our open events, get an official score, and have a chance to win prizes each week. Although we only have 5 venues hosting we would love max participation from all the local affiliates. If you are an affiliate owner that would like to get involved, a coach or athlete that would like to volunteer as a judge, or just have a question please contact me at andy@crossfittakeover.com
Where:
Week 1 – CrossFit TakeOver (March 9th)
Week 2 – CrossFit 757 (March 16th )
... Week 3 – CrossFit Unrivaled (March 23rd)
Week 4 – CrossFit Rife (March 30th)
Week 5 – Valiant CrossFit (April 6th)
*Supporting Affiliates – Stability CrossFit, CrossFit Café.
Details:
*The open wods are posted on Wednesday nights. Expect the hosting affiliate for that week to post details for their event (times, heats list, driving directions etc.) every Thursday on the Hampton Roads Group page.
*All athletes are welcome to participate. It does not matter if you train at an affiliate or in your garage.
*Scores will be validated by Sunday night. It is the athlete’s responsibility to input their own score. We, the affiliate owners will verify and validate.
http://kenya.crossfit.com/

Strength

1) HBBS  1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90%

– rest 1-2 minutes.

Conditioning

For time:

50 Burpees
20 Front Squats @ 70%
50 Burpees

Notes: Fronts Squats must be taken from the floor.

 

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

3 ROUNDS


A.M.R.A.P  x  5 MINUTES


POWER CLEAN  185/130  x  5
OVER BAR BURPEE  x  5
DOUBLES  x  20
REST  x  5 MINUTES

 Strength

 Back Squat  5  x  2

Conditioning

30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

For time.

MOBILITY 

WOD


TEAMS OF 2

A.M.R.A.P  x  20 

DEADLIFT  185/130  x  20


DEADLIFT  225/155  x  20


DEADLIFT  275/190  x  20


WALL BALL  x  100


WALL BALL SIT-UP  x  100


YELLOW LATERAL HURDLE  x  200


DON'T BE A PUSSY!!!

 ***ANNOUNCEMENT***

Bootcamp Orientation scheduled for this Saturday, February 16th has been cancelled.  If you have any questions, please contact Ryan or Joey at 757-656-9348 or email info@compoundcrossfit.com

 

There WILL be an Unconventional WOD on Saturday at 10:00am - bring a friend - free to all!

 

 

Conditioning

7 minute AMRAP of:

8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders

-then (no rest)-

1 minute AMRAP of:

UB Hang Power Cleans @ 155/105#

Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.

Conditioning

“Jackie”

Row 1k
50 Thrusters @ 45#
30 Pull-ups

 THIS SATURDAY, FEBRUARY 16TH IS OUR FEBRUARY BOOTCAMP ORIENTATION - SO ALL CLASSES ARE CANCELLED - FEEL FREE TO COME OUT AND SHOW SUPPORT TO OUR NEW BOOTCAMPERS!!!

 

Competition Team - if you want any extra shirts or sweatshirts (or need a whole set) - please use sign-up sheet posted in row room - extra shirts are $20.00 and hoodies are $30.00 - order will be placed on Friday, February 15th

 

Gym Members - we will be placing an order for some zip-up hoodies (lightweight) with Compound logo this Friday, February 15th - so if you are interested - please use sign-up sheet posted in row room - need your name and size (womens or mens) - cost will be $25.00.  We will order a few extra - but if you don't sign up - you are not guaranteed to be able to get one in your size...

 

 

Barbell Work

1) 20 minutes to establish a 1RM Snatch.

Conditioning

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.

STRENGTH

Find 1RM Front Squat in 20 minutes

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

MOBILITY 

WOD


TEAMS OF 2


BURPEE PULL-UP   x  50
SLAM BALL  50/30  x  100
AIR SQUAT  x  200


* during pull-ups one partner must hang from bar while other works
* during slam ball one partner must air chair while other works
* during squat one partner must lean & rest with med ball on back

Tests-

1) 10 minutes to establish a 1rm Push Press.

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).

4) 10 minutes to establish a 1rm Bench Press.

5) Row 2k for time.

Strength

HBBS  3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes.

Conditioning

2 min Max Distance HS Walk

-then (no rest)-

3 rounds for total reps of:

1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
2:00 ME Row for Distance
Rest :30

-then-

2 min Max Distance HS Walk

Couple Reminders:

 

***Malig Dogeball Throwdown/Going away party for Gerry is this Saturday, February 9th, 5pm-???  Dodgeball tournament, BYOB and bring a dish to share... All are welcome!

 

***Yoga w/ Mary on Saturday will be 8:45am-9:45am - bring a yoga mat if you have one! Be sure to get there early to get your space - first one was packed!!  Feel free to bring a friend - fee for non-members is $7.00.

 

 

Check out this cool "Singles" WOD being held at CFVB on February 16th...

 

CFVB Singles WOD

 

 

Barbell work

1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3XME Strict HSPU – rest 60 sec.

Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

1b) 3X15 Reverse Hypers – heavy, rest 60 sec.

Conditioning

12 minute AMRAP of:
5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#



MOBILITY    USE PVC ROLLER IN PLACE OF BALL

WOD


TEAMS OF 2

A.M.R.A.P  x  15


BUDDY WALL BALL  20/16  x  20
KETTLE BELL SWING  53/35  x  20
PUSH PRESS  95/65  x  20
RUN x 400 METERS