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Compass CrossFit, Compass Calculations – NCX View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Up-Downs 20 Mountain Climbers 5 Push-ups 20 Mountain Climbers Strength BOX: Shoulder Press (7-7-7-7-7*) 7-7-7-7-7* Strict Press *Complete 1:00 Plank Hold in... READ MORE

Compass CrossFit – NC45 https://vimeo.com/399088818/fea0781d59 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run/Bike/Row/Jump Rope 10 Lunges 10 Alternating DB Sumo Deadlifts 10 Air Squats Strength – HOME Metcon (No Measure) 3 SETS 15/15 Single DB... READ MORE

Compass CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1: 45s Row/Bike/Run/Jumping Jacks Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses Strength – HOME Metcon (Weight)... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) 100m Run 5 Up-Downs 100m Run 10 KB (or DB) Deadlifts 1:00 Run 5 Burpees 1:00 Run 10 Tuck Jumps 100m Sprint Partner Workout Metcon (3 Rounds for reps) IN TEAM OF 2… AMRAP... READ MORE

Compass CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 1-2-3-4-5…Etc DB Bent Over Row Bench/Box Step-ups Up Down DB Deadlift (below the knee to stand) Strength – HOME Metcon (Weight) 5 SETS 3 DB Deadlift + 3 DB Hang Power... READ MORE

Compass CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (5 MIN CAP) 1 ROUND 8/8 Single Arm DB Strict Press :30 Single Unders 10 Plate (or DB) Ground to Overhead 15 Plate Hops (or hops over DB) :30 Calf Stretch on Plate (Each Side)/ Stretch on DB... READ MORE

Compass CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope) 10 DB Suitcase Reverse Lunges 5/5 Single Arm DB Bent Over Row 100m Run Strength – HOME A: Metcon (Weight) EMOM x 10... READ MORE

Compass CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8 DB Bent Over Rows 8 Up-Downs 8 Plate/ DB Press Presses :30 Plate/ DB Overhead Hold Strength – HOME A: Metcon (Weight) 3 SETS 10 DB Strict Press (Light-Moderate) 1:00 DB Barbell Hold... READ MORE

Compass Calculations, Compass CrossFit – GPP WOD Rest Day, Spend Time With Your Friends & Family… Go To Church! READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP! AMRAP x 10 MINUTES 100m Jog 5 Push Up to Pike 10 Med Ball Cleans 5 Med Ball Thrusters 10 Kip Swings“Resting” Partner is in a active hang from pull-up rig. Strength... READ MORE