WOD

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!

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

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

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

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

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

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! 

We have another great week of movements and workouts ahead of us! Who is ready to CRUSH it?!

“Injustice anywhere is a threat to justice everywhere.” ― Martin Luther King Jr.

This week, we’ve got front squats, deadlifts and snatches… OH MY! And working on that core and rowing skills 🙂