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.

Friday 10.14.11

Rowing is not the easiest exercise in the world, especially after banded sprints and burpees!  Good job to everyone who attempted that workout.

SWOD:  Deadlifts 3-3-3-3-3

Metcon: 5 rounds for time:
-5 Deadlifts @ 80's of today's 3 rm
-10 Ring Dips
-25m Crab Walk

Post weights and times to comments. cc

Thursday 2.3.11

 For the false grip you need your wrist bone touching the ring

Warm Up: 3 rounds
- 30 Squats
- 30 Hollow Rocks
- 30 Supermans

SWOD: 10 Muscle Ups or Muscle Up Technique

Metcon: AMRAP in 20min
- 6 Barbell Burpee-Deadlift-Hang Power Clean (135/ 95 lbs)
- 10 Meter Crab Walks

Saturday 7.17.10

Compound Slogan Contest:
Submit your ideas for a slogan for the gym! Winner will receive a $25 gift certificate and a free t-shirt with our new slogan on it. The slogan should be clean, and represent The Compound in a way that would promote what we represent. Email ideas to info@crossfitvvn.com.

SWOD:
15:00 Gymnastics warm up: Forward Rolls, Free Hand Stands, Kip Ups, etc.

Metcon:
AMRAP in 20:00 of:
- 50 ft. Bear Crawl
- 50 ft. Crab Walk
- 10 Wall Ball Shots
- 10 Pull Ups

This WOD is fairly straight forward. For the wall ball pick the heaviest ball and the highest target you can do. Challenge yourself with these, as well as the pull ups. Work through as many rounds as you can in 20:00.

Post rounds completed to the comments section! bc

Saturday 3.06.10

We have shirts for sale! We are giving a t-shirt company a trial run and we have limited number of shirts for sale. Because it's a trial, we unfortunately only have men's sizes 2XL, XL, L, M, and S. We will be carrying both men's and women's shirts in the future with different designs so if you don't get one now, there will be more! Shirts are $20.00 and available at the Compound!

SWOD:

-Snatch practice. Go light, work on technique, pull yourself under the bar and receive it in a full squat. This is a skill that must be practiced to get down!

Metcon:

AMRAP in 20:00 of:

-Bear Crawl 50 ft

-10 Wall Ball Shots

-10 Pull Ups

-Crab Walk 50 ft

WOD Tips:

For the SWOD, just work on technique, speed, and pulling yourself under the bar into a full squat position.

For the metcon, click on the names of the bear crawl and crab walk for video descriptions of each movement. Work the the circuit as many times as possible in 20:00.

Post your times to the comments section! bc