WOD

5 ROUNDS


OVERHEAD SQUAT  95/65  x  17


ROW  x  250


DUMBBELL PUSH-PRESS  35/25  x  17

 BOOT CAMP

The Compound is pleased to announce our next Boot Camp start date of April 16th. This program has become so popular that it has almost sold out before we even advertised for it!!!!! If you or someone you know would like to participate in this program don't delay!!!! There are still a few seats left which you can sign up online through our website! Summer is quickly approaching and if you want to get a jump start on that beach body,  this Boot Camp is for you! Sign up now for the best Boot Camp in Hampton Roads.

WOD

3 ROUNDS

DOUBLES  x  50


CLEAN  205/140  x  3


RING DIP  x  6


HANDSTAND PUSH-UP  x  9

WOD

GHD SIT-UP  x  50


5 ROUNDS


S.D.H.P  75/55  x  15


PULL-UP BAR PUSH-UPS  x  5


WALL BALLS  x  15


GHD BACK  x  50

WOD

4 ROUNDS

AIR SQUAT  x  50

DEADLIFT  275/190  x 3

ROPE CLIMB  x  3

WOD

DUMBBELL PUSH PRESS  45/53  30/35  x  7

WALL BALL  x  14

DUMBBELL PUSH PRESS  45/53  30/35  x  7

PULL-UP  x  14

TIRE FLIP  x  3  

This is our Boot Camp Class throwing around our big a$$ Grave Diggers!!!! Compound style! If you want the best Boot Camp Program around come see us today.

WOD


BACK SQUAT = Find 20 Rep Max


rest

4 ROUNDS


SNATCH  135/95  Max reps 2 minutes
REST  x  4 Minutes

HAPPY ST. PATRICK'S DAY!!!!!

WOD

5 ROUNDS WITH ONE MINUTE REST BETWEEN ROUNDS

5 ROUNDS

KETTLEBELL SWING  72/53  x  7

BURPEE  x  5

WOD

HANDSTAND PUSH-UP  5 - 5 - 5 - 5 - 5

BALL SLAM  10 - 20 - 30 - 40 - 50

HANDSTAND PUSH-UP  5 - 5 - 5 - 5 - 5

DOUBLES  100 - 80 - 60 - 40 - 20 

WOD
 
FIND 1RM CLEAN AND JERK

rest 10 minutes
CLEAN AND JERK  x  15

SATURDAY UNCONVENTIONAL

WOD

ROW  x  1000 m

rest

DEADLIFT  5-3-3-1-1-1

rest

5 ROUNDS

KETTLEBELL SWING 72/53  x  10

KETTLEBELL SNATCH  x 10

KETTLEBELL  AB TWIST  x  10

KETTLEBELL SNATCH  x  10

KETTLEBELL  FIGURE EIGHTS  x  10

WOD


PULL-UP  x 50
rest
PRESS  5-3-3-1-1-1
rest

5 ROUNDS


BURPEE  x  5
DOUBLES  x  20

WOD


AIR SQUAT  x  100
rest


FRONT SQUAT  5-3-3-1-1-1
rest

3 ROUNDS


LUNGES  135/95  x  14
DUMBBELL CLEAN & JERK  x  7
ROPE CLIMB  x  5

Crossfit "Team Grit" Competition 2011

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WOD

3 ROUNDS


SNATCH  165/115  x  3
PULL-UP  x  10
DEADLIFT   x  10
H.S.P.U  x  10

WOD

A.M.R.A.P  20


POWER CLEAN  185/125  x  5
SLAM BALL  30/20  x  10
DUMBBELL PUSH PRESS 45/30  x  15

The Compound kicked off another Fitness Boot Camp this weekend with great success!! This Boot Camp filled to capacity very quickly resulting in us having to put people on a waiting list for the April Boot Camp! If you want a fun challenging program then look no further, our Boot Camp is for you!! 
Also to remind everyone about our Saturday 10 a.m. workouts are free for everyone so come try us out! Guaranteed to have a blast!!

WOD

3 ROUNDS

SNATCH BALANCE  x  3  /  OVERHEAD SQUAT 135/95  x  10

L SIT ROPE CLIMB  x  1

BURPEE  x  10

FRONT SQUAT  x 10