073010 WOD

"The Chief"


Max rounds in 3 minutes of:
135/95# Power Clean X 3
Push-Up X 6
Squat X 9
Rest 1 minute

072910 WOD

21-15-9

75/55# Thruster
75/55# Back Squat
75/55# Push Jerk

072810 WOD

3 Rounds


Burpee Pull-Up X 15
Jumping Squat X 15
Clapping Push-Up X 15

*remember this week is all de-load workout

072410 Unconventional WOD

072310 WOD

|

"The Beast"

5 Rounds
185/115# Power Clean X 10
30/24" Box Jump X 10
100m Run

This workout is a benchmark workout at a friend's gym. It is very explosive and will be a challenge. Shoot for under 20 minutes, sub 15:00 is excellent.

Healthy Snack

The List:

Cucumber - substitute for crackers

Lox (salmon) smoked if preferred

Dill (lightly drizzle)

optional: avocado or 1/2 fat cream cheese.

Layer and ENJOY!

072210 WOD

|

Overhead Squat
5,5,3,3,1

3 Rounds:
Toes-To-Bar X 30
95/65# OHS X 21

072110 WOD

Partner WOD:While one partner runs 400M, the other completes as many push-ups/sit-ups as possible. As soon as the partner gets back from the 400M, switch....Repeat until each partner has run 400M x 8. "Resting" partner continues to get max reps the whole time. "Team score" is total time for the 400M x 16 and then subtract 1 sec for each P.U/S.U achieved. *First 4 rds are P.U, and second 4 rds are S.U*

FIGHT GONE BAD

| It's that time. Please support a great cause.

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million

Name: Fight Gone Bad V

Lance Armstrong Foundation identifies and acts on the issues faced by cancer survivors in order to comprehensively improve quality of life for members of the global cancer community.

Wounded Warrior Project believes the greatest casualty is being forgotten. WWP provides unique, direct programs and services to meet the needs of severely injured service members.

CrossFit Foundation provides support and assistance to the CrossFit community, the men and women of the military, law enforcement and first responder communities and their families in times of need.

072010 WOD

Deadlift

5,5,3,3,3

5 Rounds:
275/185# Deadlift X 5
Burpee X 1

07-19-2010 WOD

|

7/19/10 WOD

Clean and Jerk
Find a 3RM-After the warm-up is completed you will have 12 minutes to establish a 3RM C&J. Everyone will start at the same time.

..."Death By C&J"
Using 60% of your 3RM, do one C&J the first minute, two the seond minute, etc., etc. continuing as long as possible.

Don't be too quick to judge

The Man: Will. First one to finish a tough W.O.D.

5th Round on the W.O.D

The man: Dan. It's Mr. Ford to you if you can CRUSH 50 clapping push- ups...and still got about 2 more rounds to go and a 100m sprint and jumping burpees. Check out his perfect form.

Who's The Man?

Chris in action...did I mention this is just his routine warm-up? Hand stand push up with an inside temperature of an easy-bake oven. If you want to know what dedication looks like keep staring at the image...

YOGA AT THE COMPOUND

The Compound is looking for a Certified Yoga Instructor to provide classes here at the gym. If anyone is interested, or know someone who is interested in teaching, please let us know. Thanks and we look forward to providing our clients another amazing service here at The Compound!!