Wednesday 1.07.15

Reminder:  6:00 and 7:00 pm classes are cancelled tonight for the Open House

CWC begins at 5:00 pm

Join us at the Open House!  

Skill:  5 rounds:

- 100m Row Sprints

WOD:  Tabata These:

- Toes to Bar

- Hollow Rocks

- KB Sumo Deadlift High Pull (choose your weight)

- Dips

*1:00 Rest between exercises

**Complete the exercises in any order, but you must complete all rounds of one exercise before moving on.
***Don't worry about a score, just go all out for each :20 second interval

Wednesday 12.17.14

This Saturday, December 20th, Doug will be competing in the Holiday Bolt Kettlebell Competition in Visalia, CA.
Good luck Doug!

Skill: Spend 15-20:00 on Muscle Up practice.  Rings, Bars, or any aspect of the movement you need to improve.

WOD: For time:
- 1,000m Row
- 30 Dips
- 30 Sumo Deadlift High Pulls w/ KB (53/ 35#)
- 30 Handstand Push Ups
- 30 Kettlebell Snatches (53/35#)
- 30 Air Squats
- 30 Box Jumps (24/20")

*Optional: Spend 5:00:
- Handstand Walks for total distance
OR
- Handstand Holds for total time

Post reps and times to comments.

Friday 1.24.14

Strength: Back Squat 5-5-5-5

WOD: Three rounds for time of:
- 15 Burpees to 6” target
- 20 Russian Kettlebell Swings (53/ 35#)
- 15 Squats (53/ 35#)
- 20 Kettlebell Sumo Deadlift High Pulls (53/ 35#)

Post weights and times to comments.

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Video: Constantly Varied Kitchen: Deep-Dish Breakfast Pizza

Tuesday 10.23.12

Phillip and Dave dueling with Burpees

Strength: Sumo Deadlift High Pull.  Work to a heavy 1 rep, focusing on good hip extension

Conditioning: For Time:
Reps of 21-15-9
- Kettlebell High Pulls (Heaviest possible)
- Burpees

Post weights and times to comments.

Saturday 12.03.11

For those of you new to the gym, Fight Gone Bad is one of the CrossFit benchmark workouts. It was designed for mixed martial artist BJ Pen.  Today's workout is a variation of it.

SWOD: Review of exercises and Tabata protocol 
 

Metcon:  "Tabata Fight Gone Bad"

Complete 8 intervals of 20 seconds of work followed by ten seconds of rest for each of the following exercises:

- Wall Ball (20/ 14#, 10 ft target)
- Sumo Deadlift High Pull (75/ 45#)
- Box Jump (20")
- Push Press (75/ 45#)
- Row (for Calories)

There is no additional rest between exercises. Keep score from rep one to the end.  Can you score higher than regular FGB, even though the work time is little shorter and there is more overall rest period? (13:20 vs. 15:00)

Post scores to comments.

Wednesday 3.16.11

In talking about paleo and eating right and being healthy, we have unintentionally alienated an important demographic at The Compound; the hard gainers, the people trying to put on weight and size for one purpose only....to get bigger and stronger.  Because we all know "stronger people are harder to kill than weaker people."  (By the way, Kyle and Brad both failed in their attempts to finish this....I did not)

SWOD: Back Squat 1RM

Metcon: As many rounds possible in 15:00
-10 Wall Ball Shots (20/14#)
-10 Kettlebell Sumo Deadlift High Pulls (53/35#)
-10 Double Unders

Post weights and times to comments. cc