Compound Fitness

5 rounds, with a running clock:

1 minute max rep hang power clean (95/65 lbs.)

30 seconds rest

1 minute max rep burpees

30 seconds rest

*Score is total reps

Results

Find 2RM Deadlift

Checkout:

5 rounds for time (8 minute cap):

9 deadlifts (135/95 lbs.)

6 hang power cleans  (135/95 lbs.)

3 front squats (135/95 lbs.)

Results

Front Squat 2-2-2-2-2-2

Not for time:

Glute Ham Raises 5-5-5

Max L-Sit Hold 3 rounds

Results

Find you 1RM back squat

For time:

2000 meter row

50 wall balls (20/14 lbs.)

1000 meter row

35 wall balls

500 meter row

20 wall balls

Results 

 

2/22/2012 WOD:

Dymnamic box squats 10x2 @ 63% of 1RM (rest 60 seconds in between sets)

Checkout:

AMRAP in 10 minutes:

100 meter run with plate (45/25 lbs.)

15 plate presses (45/25 lbs.)

20 sit-ups

Results

 

2/21/2012 WOD:

In 20 minutes, find 1RM power clean

Checkout:

500 meter row

21 power cleans (95/65 lbs.)

500 meter row

15 power cleans

500 meter row

9 power cleans

Results 

 

2/20/2012 WOD:

In 20 minutes, find your 1RM sumo deadlift

Checkout:

8 rounds, max effort each round:

10 burpees

15 jumping alternating lunges

20 double unders

60 seconds rest

Results

 

2/17/2012 WOD:

Box Squat, 60% of 1RM: 2-2-2-2-2-2-2-2 (60 seconds rest in between sets)

3 sets of 10 Romainian deadlifts at 50% 1RM

3 sets of 10 GHD sit-ups

Results 

Low Bar Back Squat: 1x5 @ 70%, 1x5 @ 80%, 1x2 @ 85%, 1x1 90%, 1x1 100%  *Rest 2-3 minutes between sets 

Check-out:

AMRAP in 5 minutes double unders

AMRAP in 4 minutes kb swings (53/35 lbs.)

AMRAP in 3 mintues toes-to-bar

Results

High Bar Back Squat: 1x4 @ 70%, 1x4 @ 75%, 1x4 @ 80%, 1x4 85%  *Rest 2-3 minutes between sets

5 rounds for total reps:

1 minute max reps of OHS (95/65 lbs.)

30 seconds rest

1 minute max reps of ring dips

30 seconds reps

Results

 

2/10/2012 WOD:

AMRAP in 15 minutes

7 push press (135/95 lbs.)

10 OHS (135/95 lbs.)

15 GHD sit-ups

Results

AMRAP in 12 minutes:

12 box jumps (24"/20")

9 thrusters (95/65 lbs.)

6 bar-facing burpees

Results

"Tabata This"

1. Row (calories)

2. Squats

3. Pull-ups

4. Push-ups

5. Sit-ups

Results

Tabata Intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. Bam. 

5 rounds for time:

400 meter run

21 deadlifts (185/135 lbs.)

Results

 

For Time:

30 HSPUs

40 pull-ups

50 kb swings (53/35 lbs.)

60 sit-ups

70 burpees

Results