Members! We are now using WodUp to have programming delivered straight to your phone! If you need the code, please reach out to Sara or email info@compoundcrossfit.com to sign up! The post Members… Join WodUp! appeared first on Compound CrossFit ..read more

STRENGTH Every 3 min x 2 sets of each – alternating sets: Set 1 – AMRAP Wall Facing HSPU’s (-1) Set 2 – AMRAP Strict HSPU’s (-1) + AMRAP Kip HSPU (-1) WORKOUT“Triple Dozen” 4 Rounds for Time: Bike 12/9 calories 12 Toes to Bars 12 Dumbbell Alternating Power Snatches @ 50/35 lbs Rest 1 minute between each round Time Cap: 14 minutes *PLEASE NOTE, THERE WILL NO LONGER BE DAILY WODS POSTED ON THE MAIN SITE SINCE WE ARE NOW USING WOD UP STARTING NEXT WEEK. IF YOU NEED THE LINK TO SIGN UP, PLEASE REACH OUT OR EMAIL info@compoundcrossfit.com The post Friday, 07/14/2023 appeared first on Compound Cros ..read more

STRENGTH Every 2:30, for 12:30 (5 sets): Back Squat Set 1 –10 reps @ 60% Set 2 –8 reps @ 65% Set 3 –6 reps @ 70% Set 4 –6 reps @ 75% Set 5 –6 reps @ 80% WORKOUT “Change Levels” For time: 60 Front rack lunge steps @ 115/75lbs – every min, starting at min 0, perform 8 lateral burpees over bar 10 min. Time Cap *PLEASE NOTE, THERE WILL NO LONGER BE DAILY WODS POSTED ON THE MAIN SITE SINCE WE ARE NOW USING WOD UP STARTING NEXT WEEK. IF YOU NEED THE LINK TO SIGN UP, PLEASE REACH OUT OR EMAIL info@compoundcrossfit.com The post Wednesday, 07/12/2023 appeared first on Compound CrossFit ..read more

WORKOUT“Mind Bottling” On a 30 min running clock: 400m run 12 CTB pull ups 6 power clean and jerks @ 155/105lb (70/48kg) 3 rope climbs –rest 90 sec between sets — *PLEASE NOTE, THERE WILL NO LONGER BE DAILY WODS POSTED ON THE MAIN SITE SINCE WE ARE NOW USING WOD UP STARTING NEXT WEEK. IF YOU NEED THE LINK TO SIGN UP, PLEASE REACH OUT OR EMAIL info@compoundcrossfit.com The post Tuesday, 07/11/2023 appeared first on Compound CrossFit ..read more

STRENGTH Within 10 minutes: 3 Snatches + 2 Overhead Squats + 1 Hang Squat Snatches @ Max Load *Any style snatch on the first 3 reps, final snatch must be squat snatch. Any position hang is allowed. WORKOUT“Sell Out” 7-6-5-4-3-2-1 Reps for Time: Barbell Thruster (135/95 lbs) Box Jump Over (24/20 inches) Time Cap: 6 minutes The post Monday, 07/10/2023 appeared first on Compound CrossFit ..read more

New strength cycle is starting! You are going to see thrusters, back squats and a pushing progression! Don’t worry… we aren’t working thrusters EVERY week… there will be snatches and overhead squats worked in there too!  The post Week of July 3-7 appeared first on Compound CrossFit ..read more

We have another great week of movements and workouts ahead of us! Who is ready to CRUSH it?! The post Week of June 26-30, 2023 appeared first on Compound CrossFit ..read more

“Injustice anywhere is a threat to justice everywhere.” ― Martin Luther King Jr. The post Week of June 19-23, 2023 appeared first on Compound CrossFit ..read more

This week, we’ve got front squats, deadlifts and snatches… OH MY! And working on that core and rowing skills The post Week of June 12-15, 2023 appeared first on Compound CrossFit ..read more

Members! We are now using WodUp to have programming delivered straight to your phone! If you need the code, please reach out to Sara or email info@compoundcrossfit.com to sign up ..read more