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?????

 Barbell Work

 

 

                 1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.

 

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.

 

Conditioning 

 

14 Minute AMRAP of:

 

2 Rope Climbs

14 Wall Balls 20/14

7 Toes To Bar

100M Sprint With Wall Ball

  "Coe"

 

 Ten rounds of:

 

 95 pound Thruster, 10 reps

  Ring push-up, 10 reps

Barbell Work

1 Power Clean every 15 seconds for 7:30 minutes (30 reps)

Notes: Should be heavy, but perfect. Main focus is on good technique

-then-

Conditioning

3 rounds for total reps of:

1 min ME Front Squats 135/95#
1 min ME HSPU
1 min ME KBS 24/16kg
1 min ME Pull-ups

 

*Rest 1 minute after each round.

 





 ** First Week Of The 2013 Crossfit Games Open Is In The Books!!!**

This year has already topped our competition season last year. We tipped the scales at 32 Compounders competing and throwing down in the world wide open!!! Whether you did better then you expected or weren't quite satisfied, we still have 4 weeks to prove our fitness. Shoutout to everyone who hit the wod Friday and everyone who showed up on Saturday to workout in front of hundreds. If you didn't make it last Saturday for 13.1 try and make it out for 13.2 held at Crossfit 757. Stay tuned with the Crossfit Games website, the world will know what 13.2 has in store for us Wednesday March 13th at 8:00 pm. Keep training hard throughout the whole Open season Compounders!!

 

Strength

1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press @ 70% – rest 60 sec.

Conditioning

For time:

Run 800m
30 Muscle-Ups
Run 800m

MOBILITY 

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

There will be an Unconventional WOD this Sunday, March 10th and next Sunday, March 17th - both at NOON - these will be the same as the normal Saturday Unconventional WODs - Open to ALL!!

 

REMINDER - Saturday classes are cancelled from March 9th through April 6th.

 

 

WOD

7 rounds for total HSPU of:

2 minutes to complete-

Row 20 Calories
12 Lateral Box Jumps 20″
ME HSPU

*Rest 1 minute after each round.

Notes: The feet must make contact with the top of the box on every jump. Every pass over the top of the box counts one rep.

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments.

Enlarge image

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

Few updates on Schedule during Open - March 6th-April 7th:

 

All Saturday classes during those 5 weeks will be cancelled including Yoga, Unconventional WOD and Fundamentals

 

**Fundamentals - there will be a fundamentals class on each Sunday during these 5 weeks at 10:00am to replace the Saturday class during this time - Tuesday and Thursday fundamentals will not change
**Unconventional WOD - there will be some Sunday Unconventional WODs added during these 5 weeks - check website for any updates/additions
**Yoga - there may be some Sunday classes added during these 5 weeks - check website for any added classes

Barbell Work

1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X5 Push Press – heaviest possible, rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO

Strength

1) HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

5 rounds for total reps of:

1 min. to complete 5 Power Cleans @ 155/105#
-with the remainder of the minute complete ME Split Jerks @ 155/105#

1 min. ME Burpees

Barbell Work

1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

Skill/Midline

1a) 3XME TTB – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

3 rounds for total working time of:

Run 400m
25 Wall Balls 20/14#

*Rest 1 minute after the first round, and rest 2 minutes after the second round.

Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.

 2a and 2b are for advanced athletes only

MOBILITY 

Couple announcements:

***There will be Yoga with Mary this Saturday morning (March 2nd) at 8:45am - bring your own mat and bring a friend - cost for non-members is only $7.00!! Then stay for the unconventional at 10:00am - as always free to all!

***Fundamentals classes - during the 5 weeks of the Open - the Saturday classes will be switched to Sundays at 10:00am - this will run from March 9th thru April 7th - then they will go back to Saturday mornings at 8:30am as normal... No change in Tuesday or Thursday fundamentals class times - Tuesday is 4:30pm and Thursday is 6:30pm...

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

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