Tuesday 6.02.15

Skill:  Ring Rows 4 x max reps*

*Start your sets at a height/position you can get 8-12 solid reps.  It should be difficult to maintain those numbers for all 4 sets.

WOD:  AMRAP for 12:00:
- 10 Burpee Box Jumps*
- 10 Power Cleans (115/75#)

**Use a Box height that you can land with hips above parallel in a "power" position.

Monday 6.30.14

Skill:  Farmers Walks 5x50 yard walks AHAP (25 yards out and back)

WOD: Complete five 2:00 rounds for total reps of:

- :30 Handstand Hold against the wall

- 1:30 Burpee Box Jumps (24/20")

Post weights and reps to comments.

Tuesday 5.27.14

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

WOD: Complete 5 rounds for time:
- 5 KB Clean and Press - RT (53/ 35#)
- 20 yard KB Single Arm Overhead Carry - RT
- 5 Burpee Box Jumps (24/ 20")
- 5 KB Clean and Press - LT
- 20 yard KB Single Arm Overhead Carry - LT
- 5 Burpe Box Jumps

Wednesday 4.30.14

Friday and Saturday Regional workouts are released

Skill:  L-sit or L- Hang.  Accumulate 3:00 in "L". Alternate between both both the hang and the sit if you need.  Take a trip up in the ropes in a L-sit too if you can!

WOD: AMRAP in 12:00:
- 8 Pull Ups
- 12 Burpee Box Jumps (24/ 20")

Post weights and times to comments.

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Workout Goals:  Try to shoot for 6-9 rounds.  Scale up to Chest to Bar Pull Ups if you feel you can hang with that.  Whatever style you choose, try to make it a goal of doing the Pull Ups unbroken each round

Thursday 1.16.14

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

WOD:  Complete 8 rounds for time of:

- 2 Muscle Ups (or 4 pull ups + 4 dips)
- 6 Burpee Box Jumps
- 10 Wall Ball shots (20#/14# to 10')

Post weights and rounds to comments.

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Article:  When to Foam Roll

Wednesday 12.11.13

Strength: Back Squat 2-2-2-2-2

WOD: 7 rounds for time:
- Max Rep Overhead Squats (50% of 1RM Snatch)
- 7 Burpee Box Jump

Post weights and times to comments.

Wednesday 10.23.13

Strength: Front Squat 3-3-3-3

WOD:   6 rounds for time:

- 6 Power Cleans (155/115#)

- 12 Burpee Box Jumps (24/20")

Post weights and times to comments

Tuesday 3.05.13

Happy $#%-th Birthday Erica

Skill: Muscle Up practice. Spend 20 practicing an aspect of the muscle up, ring dip or ring pull ups.

WOD:  "Coach Erica"
5 Rounds for time
- 3 Handstand Push Ups
- 5 Burpee Box Jumps (24/20")
- 10 Sumo Deadlift High Pulls (95/65#)
- 32 Air Squats

Post reps and times to comments.

Tuesday 7.10.12

CrossFit.com released all but one of the Team Workouts for the CrossFit Games.  Check them out here!

Strength: Deadlift 2 x 5 @ 50-60%, then 1 x 5 @ 70%

Conditioning: 1-2-3-4-5-6-7-8-9-10 reps of:
- Sumo Deadlift High Pull (95/60#)
- Burpee Box Jumps

Post weights and times to comments.

Monday 3.05.12

Happy Birthday Coach

Strength:  Front Squats: 3x5 @ 85%

Conditioning: "Coach Erica".  Compare to 3.05.10
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24/20")
-10 Sumo Dead Lift High Pulls (95/65#)
-32 Squats (to a medicine ball)

This workout was created for Erica's birthday two years ago, and we thought we'd bring it out again today since she's been home sick with the family.  The numbers were going to change to coincide with the year, but I decided to be nice and keep it as originally written.

Post weights and times to comments.

Monday 4.11.11

 

SWOD: 500m Row for time (repeat efforts as time allows)

Metcon: 2 rounds for time of….
-40 pushups releasing
-30 walking overhead lunges (45lb/35lb)
-20 floor wipers 95/65
-10 burpee box jumps

Post times to comments.  cc

Wednesday 2.23.11

Maximum output!

Warm Up: 1 round

- 10 Turkish Get-Ups (light KB 5 each arm)
- 20 Sit Ups
- 5 Lateral Push Ups

SWOD: Shoulder Press 1-1-1-1-1

Metcon: 3 Rounds
- 5 Burpee Box Jumps (34”/24”)
- 10 Chest To Bar Pull Ups
- 15 Push Press @ 75% of 1rm SP

Wednesday 2.2.11

Hollow rock to Superman, then pull the bar to your chest

Warm Up: 2 rounds

- 10 Turkish Get-Ups (Light KB)
- 20 Sit Ups
- 5 Lateral Push Ups

SWOD: Shoulder Press 90%x1, 80%x3, 70%x5 of 1RM

Metcon: For time (all 50 at once or mix it up)
- 50 Pull Ups
- 50 Burpee Box Jumps
- 50 V-Ups

Saturday 5.22.10

A full range of motion GHD Sit Up.

SWOD:
GHD Sit Up practice.

Metcon:
30, 25, 20, 15, and 10 rep rounds of:
- Wall Ball (20 lbs to 10 ft target, or appropriate scaling option)
- Burpee Box Jumps (18/12)

WOD Tips:
The GHD Sit Up is the by far the hardest sit up variation we do at the Compound. Done correctly it'll challenge even the strongest among us. Done incorrectly and it can lead to injuries. The legs must be flexed on the way down, and extended aggressively on the way up. It ain't just an "ab" movement!

For the metcon, pick the heaviest ball you can throw at the highest target for maximum benefit. The box height for the burpee box jumps is up to you as well. Rx'd is 18/12 but push it if you're feeling extra jumpy.

Saturday 2.20.10

SWOD:
None!

Metcon:
Team WOD- Max Rounds in 30:00 with a partner:
- 20 Abmat Sit Ups
- 20 Burpee Box Jumps
- 20 Pull Ups
- 400m Run

WOD Tips:
Get a partner and each one of you will complete 20 reps of each movement, broken up as needed. One partner rests while the other partner works. After the pull ups, both partners will run the 400m together. You may not start on the next round until both partners get done with the run. Bring a partner or we can pair people up as needed.

Post your partnerships' total rounds completed to the comments section! bc