Category

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 MINUTES* 1: Row 2: SA KB Work 3: Jump Rope Work + BW Movement *Each round will progress in intensity and complexity. Below is a suggested progression for each movement Round 1 1: Easy... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) BARBELL WARM-UP* 3-4 Rounds 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Elbow Punches 5 Hang Power Cleans 5 Front Squats 5 Strict Press 5 Push Press Skill Warm-up (No Measure) CLEAN PROGRESSIONS... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) ON A 12:00 RUNNING CLOCK… 2 ROUNDS 1:00 Bike / Row 10 Tempo Push-ups (31×1) 10/10 Single Arm Tempo DB Floor Press (3331) 10/10 Single Arm DB Arnold Press 2 ROUNDS :30 HS Hold :30 Inch... READ MORE

Compass CrossFit – Special Event View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (10 MIN CAP) :30 High Knees :30 Butt Kicks 10 Scap Pull Ups 5 Cat/Cows 10 Good Mornings 5 Tempo DL (3331) Strength Deadlift (Heavy 1-Rep) ON A 15:00 RUNNING CLOCK… Build to... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (:45 ON // 15 OFF) MVMT 1 – Burpees -:15 Rest- MVMT 2 – Row -:15 Rest- MVMT 3 – Knee Push-Ups -:15 Rest- MVMT 4 – KB Sumo Deadlifts -:15 Rest- MVMT 5 – Alt.... READ MORE

Compass Calculations, Compass CrossFit – Special Event 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) CHIPPER-STYLE WARM-UP… 1:00 Calf Stretch on Wall/Rig (:30 Each Leg) 40 Single-Unders 10 Ankle Circles (5 Clockwise & 5 Counterclockwise on Each Ankle) 30 High Singles 10 Calf Raises 20... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Cal Row 10 Alt. Plank T-Twists* 20 Walking Lunges *From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling.... READ MORE

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY @ MODERATE EFFORT (9 MIN CAP) 500m Row or 1500m Bike 2 ROUNDS 5 Bootstrappers 5 PVC Good Mornings 5 Inch Worms + Push-Up 2 ROUNDS 8 Barbell Good Mornings 8 Scap Push-Ups 8 Scap... READ MORE

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