WOD

HANG POWER CLEAN - HANG SQUAT CLEAN - CLEAN SERIES 115/80 x 30

* Any time the bar stops/rests on the ground = 5 pull-ups with 35/25 lbs.

* Can rest in the rack or hang, but must touch and go on ground.

BOOT CAMP

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WOD

30 - 20 - 10

- KETTLEBELL OVERHEAD SQUAT 53/35  ( one arm )

- BURPEE

- WALL BALL

- RING PUSH-UP

HOLIDAY SCHEDULE

The following schedule will be in effect from 12/20/10 until 1/3/10. Normal schedule will resume 1/3/10.

M-F = 530 a.m.  430 p.m.  530 p.m.

Sat. = 10 a.m.

The following days will be closed.

12/24/10

12/25/10

12/31/10

1/1/11

WOD

 12/17/10 

TABATA

- JUMPING SQUAT

- BEAR CRAWL

- DOUBLES

- KNEE TO ELBOW

WOD

 12/16/10

5 ROUNDS

- SNATCH GRIP DEAD LIFT (BW + 30) X 5

- CHIN UPS x 10

- BALL SLAM x 10

- BOX JUMP x 10

WOD
 12/15/10

 

SKILLS and DRILLS / OPEN GYM

TRIPLE OG IS TOO FAST ON THE ROPE.......I CAN'T EVEN SEE HIM!!!

12-14-10

WOD

3 ROUNDS

- Hang Power Clean 115/80 x 20
- H.S.P.U. X 5
- Rope Climb x 1
- Dumbbell Push Press 55/35 x 10

 

 

******   NEW STICKERS ARE IN!!!!   ******

Alright ladies and gents......stickers are in and they are free!!! 

Also we are expecting to get a new order of T-shirts and hoodies in by next week, so if you want one get it fast because you know they will not last long!!!

WATCH OUT!!!!!

WILL IS ONE OF OUR COMPETITION TEAM MEMBERS HERE AND HE IS HUNGRY!!

Will has been with The Compound since the old days, back before we had such a nice facility to train in. Back when the place more resembled a dungeon than a gym. If it was up to him it would still be that way! Don't let his light hearted demeanor fool you........he is Beast!!!! And he is right in the middle of preparing for next years competition. Look at those eyes.......he is definitely someone to keep your eyes on in 2011. Good luck with your training and give em hell!!!

NEW YEAR, NEW YOU -- BOOT CAMP!!!

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                               NEW YEAR, NEW YOU -- BOOT CAMP!!!

START 2011 OFF RIGHT WITH

BOOT CAMP!!

Visit us at www.bootcamp.compoundcrossfit.com

Rock Climbing at the New River Gorge

     No other sports represent trust like rock climbing.  Trust is one of the key on a successful climb.   From estimation to making the next height, trusting your gears (harnesses, ropes, carabineers, etc.), and most of all trusting your partner at the bottom base that he’s belaying you securely.   By having faith in the person at the bottom holding the rope, creates a rapport between the climber and the belayer;  and for those of you that were unable to come to the trip, you missed out on opportunity to gain knowledge from two experienced climbers Josh Hoke and Ryan Allday from Compound Crossfit.  With the help of these two guides, I was able to put my trust and confidence and I finished two routes in which one level was a 5.8.  This level consisted of vertical climb on small holds.  Moves can be technical as hand grasps and foot grips come to mind.

     Our youth group did an amazing job.  No rock wall was too high or too hard for our youngest climber who is five years old.   Josh has an innate ability in making a person feel comfortable with their own physical ability and educating them that climbing stirs the physical strength and challenges the mind while the person figures out a puzzle when they are in tough spot and keeping self-assurance simultaneously.  Fear is a natural feeling but complacency is inconceivable.

     I wish I could provide more constructive criticism but my experience was centered mostly on the positive.    I learned plenty of techniques that will require a whole lot of time to master and that climbing on natural element is a different beast than going to a rock gym.   We had a blast at The New River Gorge in West, VA.   The sight from the top of bright yellow, red, and orange leaves indicates that autumn is in full bloom.

     I’m already looking forward to the next trip.  Thanks again for a wonderful weekend!

Josh Hoke

Ryan Allday

Ryan, Josh, Aaron

102810 WOD

|AMRAP 20


95/65# Snatch X 10


Push-Up X 20

post result here!

102610 WOD

5 Rounds:

155/105# Deadlift X 12

155/105# Hang Power Clean X 9

155/105# Front Squat X 6

warm ups are posted on the whiteboard and Don't forget to post results here

OCTOBER BOOT CAMP

OCTOBER BOOT CAMP

STARTS THIS SATURDAY @9AM!!



We still have space in our Monday/Wednesday/Friday class at 7:30PM

If you are interested in participating, the cost is $99.

Come by the Compound and register today!!!

compoundcrossfitbootcamp@gmail.com

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!