WOD

4 ROUNDS


OVERHEAD WALKING LUNGES  45/35  x  16
DOUBLES  x  30
RING DIPS  x  8
ROW  x  250

"Stephen"

30-25-20-15-10-5 rep rounds of: 

GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

WOD


ON A CONSTANTLY RUNNING CLOCK, DO 1 POWER CLEAN AND 1 AIR SQUAT AT GO. AT 30 SECONDS DO 1 POWER CLEAN AND 2 AIR SQUATS. AT ONE MINUTE DO 1 POWER CLEAN AND 3 AIR SQUATS. CARRY ON IN THIS FASHION UNTIL YOU CAN NO LONGER GET YOUR WORK COMPLETED IN 30 SECONDS. AT THIS POINT IMMEDIATELY DO 50 PULLUPS.
165 FOR MEN AND 115 FOR WOMEN.

WOD


DEADLIFT  3  x  5


7 ROUNDS


SNATCH  135/95  x  5
MUSCLE UP  x  5


CLICK HERE FOR MOBILITY WOD

WOD

A.M.R.A.P  x  12


KETTLEBELL CLEAN & JERK  35/25  x 7
BURPEE  x 7
WALL BALL SIT-UP  16/12  x  7

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

WOD

3 ROUNDS 


FRONT SQUAT  BODYWEIGHT  x  MAX REPS
DOUBLES  x  100
REST  x  3 minutes


SCORE IS TOTAL REPS SQUATS AFTER ALL 3 ROUNDS

 WOD

3 ROUNDS

BOX JUMP  x  15

TOE TO BAR  x  10

BURPEE  x  5

CLICK HERE FOR MOBILITY WOD

|

WOD

A.M.R.A.P  x  20 


SNATCH GRIP PUSH PRESS  135/95  x  7
GHD SIT-UP  x  10
PUSH-UP  x  17
GHD BACK  x  10

WOD

A.M.R.A.P  x  15


SNATCH  135/95  x  7
STRICT PULL-UPS  x  7
AIR SQUAT  x  30




CLICK HERE FOR MOBILITY WOD

WOD

4 ROUNDS


DUMBBELL WALKING LUNGES  45/30  x  12
TOE TO BAR  x  12
DUMBBELL PUSH PRESS  45/30  x  12
SIT-UP TO STAND UP  x  12

"Rahoi"

Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

WOD

3 ROUNDS 


MAX KETTLEBELL SWINGS  72/53
MAX DEADLIFTS  185/130
REST  x  4 MINUTES

WOD

 3 ROUNDS

FRONT SQUAT  185/130  x 5

MUSCLE UP  x 5

then

3 ROUNDS

CLEAN  135/95  x  10

PULL-UP  x  10

  CLICK HERE FOR MOBILITY WOD

WOD
4 ROUNDS
THRUSTER  75/50  x  15
ROPE CLIMB  x  4
DOUBLES  x  30
ATLAS STONE  152/92  x   4

One of our Boot Camp classes enjoying a victory win on one of the races. It pays to be a winner!!!
If you live in Hampton Roads and are interested in doing a Boot Camp give us a call!!!

WOD

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

LORI DOING SOME HEAVY BAG CARRIES DURING ONE OF OUR SATURDAY MORNING WORKOUTS. 

DON'T FORGET EVERY SATURDAY WE OFFER FREE CROSSFIT CLASSES SO BRING A FRIEND AND LET THEM TRY IT OUT WITH YOU!! 

DON'T FORGET ABOUT OUR ZUMBA CLASSES HERE AT THE COMPOUND. THAT'S RIGHT LADIES, ZUMBA IS HERE IN CHESAPEAKE VIRGINIA AND FREE FOR MEMBERS AT COMPOUND CROSSFIT!

WOD

2 ROUNDS

WALL BALL  x  50

PULL-UP  x  25

ROW  x  500 meters

NICE WORK TO EVERYONE TODAY ON THE SNATCH PROGRESSION!!!! YOU GUYS WORKED HARD TO MASTER THE MOVEMENTS AND IT SHOWED IN YOUR PERFORMANCE. I WAS LIKE A PROUD DADDY TODAY....HAHAHAHA!!!

TAKE A LOOK AT KEITH AND ADAM WORKING HARD ON THE STONES LAST SATURDAY AT THE UNCONVENTIONAL WORKOUT!! REMEMBER THAT EVERY SATURDAY IS FREE AT THE COMPOUND SO BRING A FRIEND AND JOIN US!!

  MOBILITY WOD FOR THIS WEEK. PRACTICE THIS ONE AT HOME.

CLICK HERE FOR MOBILITY WOD

WOD

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 


SNATCH  135/95 
PUSH-UPS ( x 2 )









If you were absent Sat. then you missed out!! We had an awesome turn out at Chesapeake City Park for the Compound Crossfit Boot Camp Games!!! The park was being renovated and practically closed down!!! Should we post-pone The Games??? Hell no!!! Nothing stops The Compound!!! Ryan Allday put our Boot Campers through the ringer but they held their own against the veterans and then some!!! Great job everyone and thanks for coming out!

A few of the Compound Ladies getting their box jumps in!!

WOD

A.M.P.A.P  x  15

SPLIT JERK BODY WEIGHT  x  5

DEADLIFT  BODY WEIGHT  x  10

POWER CLEAN BODY WEIGHT  x  3

THE COMPOUND WILL HOLD THIS SATURDAY'S UNCONVENTIONAL WORKOUT AT CHESAPEAKE CITY PARK (WHERE THE JUBILEE IS HELD) INSTEAD OF THE GYM. START TIME IS 10 AM AS USUAL. DON'T FORGET THAT EVERY SATURDAY THE COMPOUND HOLDS FREE CROSSFIT CLASSES SO COME ON OUT AND BRING A FRIEND!!

Chesapeake's hottest Boot Camp program is getting wild!!! We break out the rope for some good old fashion tug-of-war and our Boot Campers show no mercy!! We taught them that it pays to be a winner!  Congratulations to those of you who attended the Compound Crossfit Nutrition Seminar! We had a great turn out and it was good to see some Boot Campers in attendance.  Don't forget about the Boot Camp Games this Saturday at 10am!!! It's open to all so bring some friends or family. Trust me you will not want to miss this event! ALSO, for those of you interested in getting a great workout and learning a few moves in between classes, Zumba goes down every Tuesday at 5pm and Thursday at 7:30pm! Put on your dancing shoes and shake what ya mama gave ya!!! Zumba is here in Chesapeake Virginia!! It's safe to say that Compound Crossfit is the only facility crazy enough to house this many animals!!!