092710 WOD

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Push Press
3-3-3-3-3

AMRAP 12

50/35# DB Push Press X 8
Burpee X 8
50/35# DB Walking Lunge X 8 (4 Ea. Leg)

Warm ups are posted on the whiteboard

Post bragging  rights here!









in this photo: Valerie Matney

COMPOUND CROSSFIT'S ANNUAL HALLOWEEN PARTY

All are invited to attend a wonderful evening of costumes, good friends, food, and drinks here at The Compound!! 

Start looking for your costumes now!!!!

 

 

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091910 WOD

Back Squat 5-5-5

6 Rounds:
95/65# Front Squat X 10
Ring Dip X 10
Toes-To-Bar X 10

warm up are posted on the whiteboard

post comments here

091710 WOD

"Nancy"

5 Rounds:
400m Run
95/65# Overhead Squat X 15

Reminder Warmups are posted on the whiteboard

Start a fray...post comments here!

091510 WOD

3 Rounds

800m Run
Pull-Up X 30

Don't forget warmups are posted on the whiteboard and post results here!

Commerate 9-11 WOD

"Always to be best, and to bedistinguished above the rest." - Homer, The Iliad

315/205# Deadlift X 11

225/155# Back Squat

X 11

40% of Bodyweight

Weighted Pull-Up x 11

185# Clean and

Jerk X 11

185# Front Squat X 11
Muscle-Up
135# Snatch X 11
135# Thruster X 11
45# Weighted 15' Rope

Climb X 11

1 Mile Run w/45# Vest

090710 WOD

5 Rounds

315/185# Deadlift X 7

Double-Under X 21

Warm ups are posted on the whiteboard

Post comments and results here!