Tuesday 5.12.15

Skill: EMOM for 12:00:
- Odd - 2-3 Pistols/ leg
- Even - 1 max. distance Broad Jump

*Compare to 4.14.15

WOD:  

Every :30 seconds complete:

- 6 Front Squat (155/105#)
- 6 Box Overs (20")
- 6 Ring Rows (most difficult variation you can)
- 20 yard Bear Crawl

*You have :30 seconds to complete each set of a given exercise. Cycle through until 10 minutes (5 Rounds) have been completed.  The faster you complete the reps in each exercise, the more rest within the :30 seconds!

Friday 12.05.14

Reminder, no 6:00 pm class for our Holiday Party tonight.  

Wear and ugly sweater and come by!

Strength: Barbell Row 2-2-2-2-2

WOD:  AMRAP for 12:00:
- 8 Push Ups
- 12 Front Squats (135/95#)
- 50ft Bear Crawl

*Optional: 5 rounds - 10:00 time cap:
- 1 Rope Climb (hardest variation)
- 10 Ring Rows (hardest variation)

Post weights and rounds to comments.

Wednesday 11.19.14

Skill:  Sled Push (Low bar)

- 40 yards AHAP

WOD:  4 rounds for time of:
- 100 ft. Bear Crawl
- 20 Box Jumps (24/20")
- 20 Wall Ball (20/14# to 10')

*Optional:  Complete:
- Double Unders 3 x max reps
OR
- 7:00 max Double Under attempts

Post weights and times to comments.

Thursday 8.07.14

Contact Erica to purchase your tickets today!

Strength: Overhead Squat 5-5-5-5-5

WOD: 5 Rounds for Time:

- 5 Overhead Squats (50% of todays heaviest)

- 20 yd Bear Crawl

- 10 Pull Ups

Post weights and times to comments.

Friday 7.18.14

If you have a moment, check out the list of items needed and fill this box for the victims of the 

Collinsville Fire on the 4th of July

Strength: Barbell Row 5-5-5-5-5

WOD: 7 Rounds for time:

- 7 Front Squats (135/95#)

- 7 Toes 2 bar

- 30 yard Bear Crawl

Post weights and times to comments.

Tuesday 6.03.14

Strength: Weighted Pullup 2RM. Rest 2min then 1 set of max reps unweighted

-OR-

3 x max time of Isometric Pull Up holds. Then 1 set of max pull ups

WOD: AMRAP in 12:00
- 12 Overhead Squats (95/65#)
- 12 Lateral Hops over the bar
- 15 yrd Bear crawl

Post weights and times to comments.

Tuesday 4.15.14

Strength: Back Squat 3-3-3-3-3

WOD: AMRAP in 10:00

- 21 Kettlebell Swings (as heavy as possible- with good form)

- 12 Box Jumps (24/20")

- 60 ft Bear Crawl

Post weights and times to comments.

Friday 12.13.13

Congratulations to Shana and Dietrich for the birth of August Wayne, 8 lbs 7 oz, on 12/6/13!

Strength: Power Clean 3-3-3-3-3

WOD: AMRAP in 12:00:
- 6 Ground to Overhead. (50% heaviest Power Clean  set)
- 12 Toes to Bar
- 25 yrd Bear Crawl

Post weights and rounds to comments.

Thursday 11.14.13

Skill:  Broad Jump.  Standing and Bounding x 3

WOD:  AMRAP in 15:00
- 15 one-arm Kettlebell Chainsaw Rows - right
- 15 one-arm Kettlebell Chainsaw Rows - left
- 15m Crab Walk
- 15 Squats
- 15m Bear Crawl

Posts distances and times to comments.

Thursday 9.05.13

CWC working hard.  

Strength: Power Clean 3-3-3-3-3

WOD: AMRAP in 12:00:
- 5 Ground to Overhead @ 55-65% today's top weight
- 10 Pull Ups
- 20yd Bear Crawl

Post weights and rounds to comments.

Thursday 7.25.13

The men's standings after day 1:

Games

Regionals

Open

Click to Refresh

DIVISION                    Individual Men                             Individual Women                             Team                             Masters Men 40-44                             Masters Women 40-44                             Masters Men 45-49                             Masters Women 45-49                             Masters Men 50-54                             Masters Women 50-54                             Masters Men 55-59                             Masters Women 55-59                             Masters Men 60+                             Masters Women 60+                

	COMPETITOR	THE POOL	ROW 1	ROW 2
1 (261)	Jason Khalipa	13th	1st	1st
2 (221)	Garret Fisher	10th	4th	9th
3 (218)	Chad Mackay	7th	5th	11th
4 (207)	David Levey	14th	12th	4th
5 (200)	Justin Allen	26th	6th	3rd
6 (197)	Rich Froning	30th	2nd	6th
7 (187)	ZA Anderson	22nd	8th	7th
8 (185)	Scott Panchik	11th	11th	16th
9 (182)	Simon Paquette	29th	3rd	12th
10 (169)	Matt Chan	4th	15th	30th

5432

1

View Full Leaderboard

Strength: Back Squat 3-3-3-3-3

WOD: AMRAP in 10:00
- 10 Push Press (95/65#)
- 20yd Bear Crawl

Post weights and rounds to comments

Friday 5.31.13

Just a reminder, if you are looking to buy CrossFit gear, weightlifing shoes, etc., click this photo to the right of our page and Reebok will kick back a small portion of the proceeds to The Compound.  I've been meaning to buy so Nanos through them, I just reminded myself...

Strength: Clean & Jerk 2-2-2-1-1-1

WOD: 6 rounds for time:
- 7 Power Cleans 65-75% of todays heaviest
- 21 Air Squats
- 20yrd Bear Crawl / 10 yrd Handstand Walk

Post weights and times to comments.

Thursday 1.31.13

Devin and Brooke battling in "Nancy".  They finished 4 reps apart.

Skill: L-Hang.   Complete 4 minutes total in as few sets as possible

WOD: AMRAP in 12:00:
- 10 Push Ups
- 10 Pull Ups
- 20yd Bear Crawl

Post sets and rounds to comments.

Monday 1.14.13

Strength:  Floor Press 5-5-5-3-3-3

WOD:  AMRAP in 10:00:
-10 Push Presses (95/65#)
-20 yard Bear Crawl

Post weights and rounds to comments.

Saturday 11.24.12

The farther you jump, the less Burpees you will have to do.  So slow down and get the most you can out of each jump!

Skill:  movement review

Conditioning:  "Brenton"
Five rounds for time of:
- 100 feet Bear Crawl
- 100 feet Broad Jump

Do three (3) Burpees after every five (5) Broad Jumps.

Post times to comments.

Monday 11.19.12

Thanks Doug for building this and Matt for helping move this bench-cubby in.
The sign up sheet for Center Mass shooting range is above the bench, so sign up if you want to get some shooting in.

Strength: Overhead Squat 3-3-3-3
                 Split Jerk 1-1-1-1

Conditioning: As many rounds possible in 8:00:
- 8 Pull Ups
- 12 Front Squats (95/65#)
- 50ft Bear Crawl

Post weights and rounds to comments.

Thursday 9.20.12

"Someone" showing good form at the top of her Press.  The weight of the bar is directly over her shoulders, hips, and heels and she is not over-arching her back.
By the way, Melissa and Kim are the first to sign up for The Strongest Competition at Gold's Gym.  Who else wants to join them?

Strength:  Shoulder Press 3x5 (add 1-5 lbs from last week).  Max reps on the last set

Conditioning:  5 Rounds for time:
- 5 Thrusters @ 80- 90% today's working weight
- 20 yard Bear Crawl
- 10 Pull Ups

Post weights and times to comments.

Monday 4.30.12

This is your last day to try to complete your goal for the month of April, so if you feel inclined try to complete it. A new month starts tomorrow, where I will be rolling over my April goal to May

Strength: Push Jerk  3-3-3-3-3

Conditioning:  Five rounds for time of:
- Bear Crawl-  25 yards
- 50 Squats

If possible, try to scale the bear crawls up to handstand walks (50 ft only!)

Post weights and reps to comments.

Tuesday 1.31.12

Anthony completing the deadlift at full hip extension, not over-extension.  Good job Anthony.

Strength:  Deadlift: 3 x 65%, 3 x 75%, 85% x max reps

Conditioning: "4th Quarter Is Ours"
5 Rounds for time of:
- 20 Yard Bear Crawl
- 5 Deadlifts @ 70% 1RM
- 10 Burpees over the Bar

Post weights and times comments.

Tuesday 12.13.11

Ryan doing a great job keeping his elbows high in the catch position.  Remember, Olympic Weightlifting class tonight at 6:30 pm, come in to learn some tips on improving your olympic lifts!

SWOD:  Deadlift 65%x 3, 75%x 3, 85%x max reps

Metcon: Complete 5 rounds for time:
- 20 yd Bear Crawl (10 yds up and back)
- 5 Power Cleans @ 50-60% of 1RM
- 25 Double Unders

Post weights and times to comments.