At Home Workout

2:00 Cardio Choice
AMRAP x 3 Minutes
3/3 Single Arm DB Deadlift
3/3 Single Arm DB Upright Row
3 Up-Downs
3 Burpees

EMOM x 12 Minutes
Min 1 – :50 Single DB Upright Row
Min 2 – :50 Single DB Press
Min 3 – :50 Single DB Overhead Hold
(Hold DB by both heads performing slow and controlled reps)

5 sets for Max Reps
1:15 Max  Single DB Thruster
1:15 Max Single DB Alt Snatch
1:00 rest between sets



At Home Workout

1:00 Cardio Choice
EMOM x 4 Minutes
Min 1 – :30 DB Press Right, :30 DB Press Left
Min 2 – :45 Single DB Front Squats

3 Rounds for Max Reps
1:00 Hollow Rocks
1:00 Air Squats
1:00 Glute Bridge-Ups

3 Rounds of 8 Minute AMRAP with 1:00 rest between AMRAPs
1:00 Wall Sit
2:00 Cardio Choice
20 Burpees
40 Flutter Kicks




At Home Workout

1:00 Cardio Choice
EMOM x 2 Minutes
:30 Single Unders
:30 Up-Downs

AMRAP x 12 Minutes
20 Lunges
10 Hand Release Push-ups
8 DB Hang Squat Cleans
EMOM x 4 Minutes
15 DB Bent Over Rows




At Home Workout

1:00 Cardio Choice
AMRAP x 4 Minutes
25′ Slow Bear Crawl
25 Mountain Climbers
25′ Slow Bear Crawl
25 High Knees

E2MOM x 14 minutes
:45 Cardio choice + 10 DB Hang Clean to Press

3:00 – Max DB Devils Press
1:00 Rest

EMOM x 12 minutes
Min 1 – Max Double Unders
Min 2 – 20 Up-Downs
Min 3 – 20 Alt V-Ups

1:00 rest
3:00 Max DB Devils Press

Finish with mobility

Festivus Games Competition

Due to COVID-19,

Festivus Games has been postponed until

September 19, 2020

We look forward to seeing everybody then!

Festivus Games Competition

How Does Festivus Games Go at Compound CrossFit?

  • When: 04/18/2020
  • Check-in: 8:00 am
  • Where: Compound CrossFit
    905 Live Oak Drive
    Chesapeake, Virginia 23320
  • Early Registration for FREE shirt: 03/22/2020

Athletes who register by 03/22/2020 will have an official event shirt waiting for them at the host when they check in. Registering after 03/22/2020 does not include a free shirt. Register early!

  • Last Day to Register: 04/11/2020

Who is Festivus Games For?

Festivus Games is for the Novice, Intermediate, and Masters 45+ athlete. It’s not for the pure Rx or firebreather. Festivus Games was designed so it wouldn’t be necessary to scale the events. The competition is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift…just how much?


The April 2020 event is Individual (no teams). We have novice, intermediate and masters 45+ divisions.

To Register click host landing page below!

Host Landing Page


We are so excited to share that we will be doing a Roc Solid Ready Bag Drive this holiday season! The Drive will be from Sunday, December 1st to Sunday, December 15th. We ask that you bring in any donated items during that time period to the gym. We will have a designated bin/box for the items! See the attached flyer for items needed. We will also post a pdf document with similar information and have it at the gym as well! Please make sure not to deviate from the list – each Ready Bag includes the specific items and sizes listed. The Ready Bags include items a family might need for their unexpected hospital stay(s) – including toiletries, a blanket, a journal, a tablet and more! Roc Solid hopes to send a message to the families through these Ready Bags that they are not alone! To learn more about the Roc Solid Foundation and their mission to help build hope for kids fighting cancer (they also build playsets for these kids) – please visit www.rocsolidfoundation.org

CrossFit 4 Carmen

A huge thanks to everybody who came out to support CrossFit 4 Carmen.

The event exceeded our expectations!

We are honored and proud to be a part of this wonderful and generous community!

CrossFit 4 Carmen

We will host a fundraiser WOD Saturday, November 16 at 10am

This workout is free and open to everyone.

Come out and show your support for this dear family in the wake of this tragedy.

We will be accepting donations and there will be raffles with 100% of the proceeds going to the family.

Learn more about this event on our FaceBook page at facebook.com/compoundcrossfit