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Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Shoulder Taps 5 Push-Up to Pike :20 Pike Hold 10 Alt Groiners 2 ROUND :30 Handstand Hold 10 Up-Downs 10 Box Step Ups 10 DB Deadlifts Skill Warm-up (No Measure) 3 SETS 50′ HS... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP… -In teams of 2 (need a light or moderate KB) P1 → Row @ EZ Pace P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer) -then switch!- P1 → Row @ MOD Pace P2 → 20 KB Taps... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ on the Rower/Bike — Flow and Chat it Up!! 2 SETS (w/ Moderate Weight DB) 5/5 DB Single Arm Power Clean 5/5 DB Single Arm Press 5/5 DB Single Arm Cross Body DL 5 Pike 2 Push-Up 10... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run (Easy Pace) 3 ROUNDS… 10 Alt Box Step Ups (20″) 10 KB Deadlifts 10 Sit Ups 200m Run (Hard Pace) Workout Metcon (5 Rounds for time) 5 SETS 200m Sprint 25 Russian KB Swing... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS: 100m Run/ 150m Row (increasing pace) 10 Up Downs 10 Scap Pull Ups 2 ROUNDS: 10 Arm Haulers 10 DB Tempo Strict Press (31X1) 10 Scap Push Ups Skill Warm-up (No Measure) ON A 10:00 RUNNING... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Alt. Groiners 1:00 Bootstraps Into…(8:00 Cap) 2 Quick Rounds 10 Air Squats Narrow Stance 10 Elbow Punches 2 Quick Rounds 10 Air Squats Wide Stance 10 RDLs 2 Quick Rounds 10 Empty Barbell... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS… 20 Arm Circles Forward 20 Arm Circles Back :30 Doorway Stretch (L/R) AMRAP x 8 MINUTES 20 Shoulder Taps 5 Push Up to Pike :20 Pike Hold 7/5 Cal Row 20 Mountain Climbers 5/5 Single... READ MORE

Compass CrossFit – Special Event View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 Minutes 10 Scap Push-Ups 5 Inch Worms + Push-Ups 10 Groiners + Twist -Quick Rest- AMRAP x 3 Minutes 12 Reverse Lunges 10 MedBall Strict Press 10 Broad Jumps -Quick Rest- AMRAP x 3... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees :30 Butt Kicks 10 Scap Pull Ups 5 Cat/Cows 10 Good Mornings 5 Broad Jumps Then, Grab a partner! 2 ROUNDS EACH… P1: AMRAP of… 5 Push-Up to Pike 10 Romanian Deadlifts... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER GENERAL WARM-UP IN TEAMS OF 2… 60 Cal Row (alt. every 10 cals) While P1 rows, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges Into… 2 SETS 20 Med Ball Squat + Toss (stand 5’ apart, squat... READ MORE