Monday 5.25.15

Memorial Day Hours. We will be open for 8 and 9 am hours only.

No CWC today.

This workout is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005,   This workout was one of Mike's favorites and he'd named it 'Body Armor.' The CrossFit community has since referred to it as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

We do not do many "Hero" WODs at The Compound.  Most "Hero" WODs in the CrossFit Community have become too grueling, intense, and long to truly compliment a good CrossFit Program.  In fact, if done too often, they can be a detriment to your program (just like trying to do Weightlifting and long distance running training at the same time).  However, Memorial Day is a great day to do a grueling, intense and long WOD.  It is a simple way to feel and share some "pain" with the rest of the community as a homage to those we should be remembering on Memorial Day.  That is a great reason to do a Hero WOD!

Have fun, and remember why we celebrate this day!

Skill: Movement review

WOD: “Murph”
-1 Mile run
-100 Pull Ups
-200 Push Ups
-300 Squats
-1 Mile Run

-OR-

Partner up and complete "Team Murph"!

**Partition the pull ups, push ups, squats as needed. If you got a 20# vest, backpack, etc, wear it. Remember there is no prize for first place today, so if you feel your hands beginning to tear, do something to stop that; jumping pullups, rope or ring pull ups, etc. You are still getting one heck of a workout even with those variations.

*** Team Murph: Both partners complete the 1 mile runs together and only 1 partner works at a time to complete the other movements. Partition the work up as needed.

Wednesday 5.20.15

Strength: Front Squat 5-5-5-5-5

WOD:  AMRAP for 12:00:
- 10 Knees to Elbow
- 10 Push Ups
- 5 Broad Jumps (6/4')

*Broad Jump must be performed by landing with hips above parallel in a "power" position.  So use a distance you can hit every time.....with good effort!

Thursday 2.05.15

Skill: Muscle Up skill work. Take 15- 20:00 and improve you muscle ups on the rings or bar:
- stinging muscle ups together,
- weighted
- deep dips
- pull ups, ring rows
- transitions from knees
- backward roll to support, etc

Don't let this be a time you just sit around not knowing what to do.  Talk to a coach, keep moving and play!

WOD: AMRAP in 12:00:
- 5 Power Snatch @ 60% of body weight
- 10 Push Ups
- 15 Box Jumps (20″)*
*Each jump must be completed by landing with hips above parallel

*Optional: 3xmax L-sit holds then 3xmax hollow rocks

Wednesday 1.14.15

Skill:  2 x 1000m Row
Rest as needed between sets

WOD:  For time
- 150 Push Ups
*every time you break 40 yard Sprint

*Optional:  Complete:
- 50 Hollow Rocks
- 30 Warrior Sit Ups
- 50 Hollow Rocks

Wednesday 12.31.14

Reminder:  

We are open for morning classes only (5:00-11:00 AM)

Happy New Year!

Skill: Kettlebell Snatch practice. Work up to heaviest KB possible with each hand.

*Do not move up if you are letting the KB crash and bruise your forearm. Fix the form first!

WOD: "Cindy"
AMRAP in 20:00 of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

Post weights and rounds to comments.

Tuesday 12.16.14

Strength:  Weighted Chin Ups 5-4-3-2-1

- OR-
Stict Chin Ups 5 x max reps

WOD:  AMRAP for 20:00

- 10 Push Ups
- 20 Back Squats (95/65#)
- 30 Double Unders

*Optional:  For time:
- 30 Turkish Get Ups


Post weights and rounds to comments.

Wednesday 12.10.14

Skill:  Ring Dips

Accumulate 30 reps in as few sets as possible 
*choose a weight/band that is a struggle for 6 reps
**rest 1:00 between sets)

WOD: AMRAP for 10:00:

- 5 1-arm Kettlebell Snatch (each arm) (53/35#)

- 10 Push Ups

- 15 Air Squats

*Optional:  Complete: 
- Accumulate 1 minute in an L-sit (2 min time cap)
- 50 Hollow Rocks
- Accumulate another 1 min L-sit (2 min time cap)

Post reps and rounds to comments.

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.

Monday 11.24.14

Skill: EMOM in 12:00:
- 3 to 5 Handstand Push Ups - hardest variation.
Compare to 11.03.14 and try to improve 

WOD:  For time:

- 5 Rounds of "Cindy"

- 800m Run

- 5 Rounds of "Cindy"

1 round of "Cindy" = 5 Pull Ups
                                   10 Push Ups
                                   15 Air Squats

*Optional:  Complete:
- 3 x 200m Row sprints 

Post reps and times to comments.

Tuesday 11.18.14

Strength:  Weighted Pull Ups 3-3-3-3-3
-OR-
Strict Pull Ups 5 x max reps (at hardest variation)

WOD: AMRAP in 15:00:
- 3 Power Clean @ 60% of 1rm
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

*Optional:  Complete:
- 3:00 max. Strict Handstand Push Ups
Then
- 7:00 Handstand Walk practice

Post weights and times to comments.

Wednesday 11.12.14

Skill: For time:
- 1500m Row

WOD: EMOM for 12:00:
- 5 Sumo Deadlift High Pull (choose a moderate weight, no bouncing!)
- 10 Push Ups

*Optional:  6:00 time cap:
- 50 Pistols (alt. legs) OR 100 Weighted Walking Lunges

Post weights and reps to comments.

Tuesday 11.04.14

Strength: Back Squat 3-3-3-3-3

WOD: 3 Rounds

Each round consists of AMRAP in 5:00:

- 200m Run

- max. rounds of "Cindy"

Score total rounds/reps.  1 round of "Cindy"= 5 pull ups, 10 push ups, 15 air squats

*Optional: Complete:
- 4 x 1:00 Weighted Planks (plate on back) 
1:00 Rest in between sets 

Post weights and rounds to comments.

Monday 10.06.14

Skill: Spend 15:00 on Handstand Push Ups, wall walks, free- standing handstands, handstand walks

WOD:  For time
- 400m Run
Then, reps of:
10-9-8-7-6-5-4-3-2-1
- Power Clean (135/85#)
1-2-3-4-5-6-7-8-9-10
- Push Ups
Then
- 400m Run

* Optional Post-WOD work: AMRAP in 5:00
- As many Turkish Get Ups, alternating each side, moderate weight 

Post weights and times to comments.

Tuesday 9.23.14

Strength:  Weighted Pull Up 5-5-5-5-5

-or-

Strict Pull Up 5x max reps

WOD:  AMRAP in 5:00:

- 5 Overhead Squats (135/85#)

- 10 Sit Ups

Rest 2:00

AMRAP in 5:00:

- 5 Overhead Squats (115/75#)

- 10 Push Ups

Rest 2:00

AMRAP in 5:00:

- 5 Overhead Squats (95/65#)

- 10 Pull Ups

Post weights and rounds to comments.

Monday 9.15.14

Skill: Spend 15:00 working Handstand Push Ups, Wall Walks, Free Handstand, Handstand Walks etc.

WOD: "SWAT Op Gone Bad"
1:00, :45, :30, :15 consecutive rounds of:
- Pull Ups
- Push Ups
- Sit Ups
- Squats

* Complete 1:00 of each, then :45 of each, and so on
** keep a running total of reps through all rounds.

Post total reps to comments.

Thursday 9.04.14

Strength:  Overhead Squat 5-5-5-5-5

WOD:  For Time:
- 10-9-8-7-6-5-4-3-2-1 Chin Ups
- 2-4-6-8-10-12-14-16-18-20 Push Ups

Post weights and times to comments.

Monday 9.01.14

Reminder:  Gym is closed this morning till 8:00 am.  Regular classes resume at 8!

**Boot Camp still come at 5:00 am

Skill: EMOM in 10:00:
- 3 Pistols/ leg @ your hardest variation

WOD: "Jumping Cindy"
AMRAP in 20:00:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
- 1 Box Jump at the end of round 1, 2 for round 2, 3 for round 3....(24/20")

score is total Box Jumps

Post reps to comments.

Thursday 8.28.14

Reminder:  31 Heroes this Saturday at 8 am

Strength: Power Snatch 5-5-5-5-5 you can reset on the bar each rep, you DO NOT have to hang onto the bar for all 5 reps, but do not linger too long between reps

WOD: AMRAP in 12:00:
- 2 Power Snatch (50% of todays heaviest set)
- 4 Push Ups
- 2 Power Snatch
- 6 Push Ups
- 2 Power Snatch
- 8 Push Ups
- 2 Power Snatch
- 10 Push Ups
** continue adding 2 Push Ups each round until time is up.

Post weights and times to comments.

Monday 8.18.14

Skill:  Perform 10 rounds of:
- 1 Wall Walk
- Handstand walk away from the wall for as far as possible.

*partner up and help each other maintain balance if needed. If you do not have a Handstand Walk, work handstand holds and brave pushing your toes off the wall slightly


WOD: "Tabata These"
- Pull Ups
- Push Ups
- Sit Ups
- Rows (for calories)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are rowing for calories. There is no rest between exercises except for the 10 seconds of rest.

Post total reps from all 32 intervals to comments.

Monday 8.11.14

Skill:  15:00 of Barbell Snatch Technique work 

WOD:  4x 5:00 Rounds of:

- 400m Run at the top of every round

- max rounds to finish the round of:
      *8 Push Ups
      *16 Sit Ups
      *24 Double Unders

Post rounds to comments.