Sign up and join us for the 31 Heroes Workout!

31 Heroes will be taking place on Saturday, August 5th at New Realm Brewing Co! Grab a partner and sign up for a heat… this is a great workout for a great cause!

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

The mission of 31Heroes is to raise money and awareness through social and athletic events to support the families of Extortion 17 and honor their legacy by funding the treatment of traumatic brain injury (TBI) and post-traumatic stress disorder (PTSD).

A team for Compound CrossFit has been started and you can join it by clicking HERE! This will also allow you to donate and sign up for heats as well.

Shirts for the event are mailed on three (3) separate dates as outlined below and depend on when you sign-up. If your $31 is received after one of the outlined dates, your shirt will be shipped on the next date:

  • Sunday, July 16 (sign-up with at least $31 by July 16 to receive before the WOD)
  • Monday, August 7
  • Thursday, August 31

WORKOUT
AMRAP (as many rounds as possible) in 31 minutes to honor the 31Heroes who gave their lives on August 6, 2011

8-6-11 reps in memory of August 6, 2011

  • 8 Thrusters (155/105#)
  • 6 Rope Climbs (15 ft. ascent)
  • 11 Box Jumps (30/24)
Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Members… Join WodUp!

Members! We are now using WodUp to have programming delivered straight to your phone! If you need the code, please reach out to Sara or email info@compoundcrossfit.com to sign up!

Friday, 07/14/2023

STRENGTH
Every 3 min x 2 sets of each – alternating sets:
Set 1 – AMRAP Wall Facing HSPU’s (-1)
Set 2 – AMRAP Strict HSPU’s (-1) + AMRAP Kip HSPU (-1)

WORKOUT
“Triple Dozen”
4 Rounds for Time:
Bike 12/9 calories
12 Toes to Bars
12 Dumbbell Alternating Power Snatches @ 50/35 lbs

Rest 1 minute between each round
Time Cap: 14 minutes
*PLEASE NOTE, THERE WILL NO LONGER BE DAILY WODS POSTED ON THE MAIN SITE SINCE WE ARE NOW USING WOD UP STARTING NEXT WEEK. IF YOU NEED THE LINK TO SIGN UP, PLEASE REACH OUT OR EMAIL info@compoundcrossfit.com

Thursday, 07/13/2023

WORKOUT
“Steady”
25 Minutes at smooth effort:
40/32 cal row
30 sec plank on elbows
20 sec dip support hold
10 ring rows

STRENGTH
Every minute for 8 minutes (2 rounds):
Minute 1- 10 Staggered Stance Dumbbell Romanian deadlifts
Minute 2- Single Arm Kettlebell Suitcase Carries 50 feet
Minute 3- Max AbMat Sit-Ups
Minute 4- Rest

*PLEASE NOTE, THERE WILL NO LONGER BE DAILY WODS POSTED ON THE MAIN SITE SINCE WE ARE NOW USING WOD UP STARTING NEXT WEEK. IF YOU NEED THE LINK TO SIGN UP, PLEASE REACH OUT OR EMAIL info@compoundcrossfit.com

Wednesday, 07/12/2023

STRENGTH
Every 2:30, for 12:30 (5 sets):
Back Squat
Set 1 –10 reps @ 60%
Set 2 –8 reps @ 65%
Set 3 –6 reps @ 70%
Set 4 –6 reps @ 75%
Set 5 –6 reps @ 80%

WORKOUT
“Change Levels”
For time:
60 Front rack lunge steps @ 115/75lbs
– every min, starting at min 0, perform 8 lateral burpees over bar
10 min. Time Cap

*PLEASE NOTE, THERE WILL NO LONGER BE DAILY WODS POSTED ON THE MAIN SITE SINCE WE ARE NOW USING WOD UP STARTING NEXT WEEK. IF YOU NEED THE LINK TO SIGN UP, PLEASE REACH OUT OR EMAIL info@compoundcrossfit.com

Tuesday, 07/11/2023

WORKOUT
“Mind Bottling”
On a 30 min running clock:
400m run
12 CTB pull ups
6 power clean and jerks @ 155/105lb (70/48kg)
3 rope climbs
–rest 90 sec between sets —

*PLEASE NOTE, THERE WILL NO LONGER BE DAILY WODS POSTED ON THE MAIN SITE SINCE WE ARE NOW USING WOD UP STARTING NEXT WEEK. IF YOU NEED THE LINK TO SIGN UP, PLEASE REACH OUT OR EMAIL info@compoundcrossfit.com

Monday, 07/10/2023

STRENGTH
Within 10 minutes:
3 Snatches + 2 Overhead Squats + 1 Hang Squat Snatches @ Max Load
*Any style snatch on the first 3 reps, final snatch must be squat snatch. Any position hang is allowed.

WORKOUT
“Sell Out”
7-6-5-4-3-2-1 Reps for Time:
Barbell Thruster (135/95 lbs)
Box Jump Over (24/20 inches)
Time Cap: 6 minutes

Week of July 3-7

New strength cycle is starting! You are going to see thrusters, back squats and a pushing progression! Don’t worry… we aren’t working thrusters EVERY week… there will be snatches and overhead squats worked in there too! 😁