Monday, Nov. 30

AMRAP in 20min of:

25 Burpees
15 BW Back Squat

Tuesday, Nov. 23

Monday, Nov. 23

"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wednesday, Nov. 18th

5 Rounds for time of:
95# push jerk, 15 reps
15 L-pullups

Monday, Nov. 16th

"Cindy"
AMRAP in 20 of:
5 pullups
10 pushups
15 squats

-OR-

"Mary"
AMRAP in 20 of:
5 Hand Stand Pushups
10 1 legged squats, alternating
15 Pullups

Wednesday, Nov. 11th

Thank you to everyone serving our country!


As many rounds as possible in 20 minutes of:
65# Power Snatch, 12 reps
10 Push-ups

Tuesday, Nov. 10th

"Death by Pullups"

With a continuously running clock, do 1 pullup the first minute, 2 pullups the second minute, 3 pullups the third minute... continuing as long as you are able.

Use as many sets each minute as necessary.

Monday, Nov. 9th

Thanks to everyone who made it out for the Grand Opening on Saturday! We had a lot of fun and hope everyone else had a fun time partaking in the events. We hope to see some of you more often!

WOD:

"CrossFit Total"

Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

You get 3 attempts at your 1 rep max. Pick your 3 rep max to be your first attempt at a 1 rep max. Your second attempt should be a weight you know you can do once, and your third attempt will be based off how the first 2 attempts feel. Also, warmup to your first attempt. For example, 135x5, 185x3, 225x2, 295x1, 305x1, 300x1 for squats. You can probably cut out some of the warmups for the press and deadlift, as by that point you will probably be warm.

Wednesday, Nov. 4th

"Cindy"

AMRAP in 20 of:
5 Pullups
10 Pushups
15 Squats

Tuesday, Nov. 3rd

Another fun morning at The Compound! Today's WOD was a brutal one. It took a lot of determination and being able to shut that little voice in the brain (the one that says you can't do it) off. Good work everyone!


"Elizabeth"
21-15-9 of:
135# Squat Cleans
Ring Dips

Monday, Nov. 2nd

Thank god GOMAD is done with. While it was fun doing all of the heavy lifting, the intense WODs were definitely missed. The "Frankenchipper" at SnoRidge was a great way to get back into the intensity. It has been quite awhile since we have pushed that hard in a WOD. Between the competition in the trainer WOD and the amount of people watching and cheering us on, it was easy to put the pain aside and go full speed.

Hope everyone is ready for a great day on Saturday with the Grand Opening of The Compound!! Bring your appetite, friends, and be ready to kick some ass on a classic CrossFit WOD!!!

Now on to today's WOD:

"Tabata Something Else"

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 squats. There is no rest between exercises.