#compoundcrossfit

[madfitter]

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It's not going to come easy! The work must be put in!! #teammadfitter #tacticalathlete #dowork #onlyeasydaywasyesterday #Repost @corinnabee10 with @repostapp ・・・ It's been a LONG time since I played on the blocks! #clean #pushpress #oly #olympiclifting #weightlifting #compoundcrossfit #crossfit #crossfitgirls #womenofcrossfit #fitness #gym #strength @madfitter #madfitter #military #navy #militarymuscle

[endurance-storiez-blog]

A throwback shout out to #compoundcrossfit I ran across this gem in my arsenal of photos at #kryptonscompete4acure I’m pretty sure this was taken by a friend when I handed off my camera just for fun and a bathroom break 🤷🏻‍♀️ thanks @rdbland or @meeeclain for a solid shot!! #enduranceapparelandgear #picoftheday #amazing #instadaily #photography #travel #fashion #fun #photographer #portrait #photoshoot #inspiration #photo #friends #motivation #goals #fitness #healthy #health #inspire #workout #fitfam #fit #training #exercise #fitnessmotivation #strong (at Endurance Apparel and Gear) https://www.instagram.com/p/BnfLIuPFcNs/?utm_source=ig_tumblr_share&igshid=l7c93k3egpld

[5minutesartwork]

Compound bow . . . . . . . . . #compoundinterest #bow #fitness #bowling #compoundsuede #bowler #compounding #bowlers #passiveincome #bows #compoundexercises #bowfishing #igsneakercommunity #handmade #money #bowl #cryptocurrency #bowens #litecoin #bowls #bitcoin #bowbow #compoundbutter #bowie #compoundboardshop #bowery #compoundatl #bowman #compoundcrossfit #bowen — view on Instagram http://ift.tt/2oCauZq

[fitionaljourney]

Day 18 - 4/18/16

Strength 

1 Squat Clean EMOM x 15 min @ 85% 

Conditioning 

12 min AMRAP 

5 Power Clean 155/105 

10 HSPU 

7 Front Squat 155/105 

5 Strict HSPU

Completed the EMOM with 115lb and the WOD with 95lbs. I finished 4 rounds + 2 squats

[believemeyouareworthit]

Almost talked myself out of this one today after getting two cramps during the warm up and general tiredness -BUT SCREW THAT! Busted out 30 back squats at 65% in 3 minutes #bytheskinofmyteeth I made it thru 2 of my scaled muscle ups before time was called, so ran half a mile, did 12 scaled MUs and 25 wall balls in 15 minutes :) #nottooshabby #improvingeveryday (Whoops, strength was actually at 165#) #compoundcrossfit #wecantdomath #wod

[fitionaljourney]

Day 14 4/14/16

REST - Fight gone bad killed me i had to take a rest day for shoulder recovery.

unfortunately this workout looks really fun and i am going to have to do it sometime.

Strength 

1 Squat Snatch EMOM x 14 min @ 80% of 1rm snatch 

Conditioning 

14 min AMRAP 

60 KB Swing 53/35 

50 Pull up 

40 Deadlift 225/155 

30 Burpee 

20 Muscle up

[fitionaljourney]

Day 13 - 4/13/16

Fight Gone Bad 3 rounds Wall Ball 20/14 Sumo deadlift high pull 75/55 Box Jump 20 Push Press 75/55 Calorie Row The athlete will perform AMRAP on each station for one minute. Once all stations are complete the athlete will take a one minute rest and complete the circuit again. And oh did it go bad. I am still struggling hard with wall balls and it was my first day doing sumo deadlifts and high pulls. I'd say box jumps and the rower were my saving grace. I managed to get 206 reps.. With lots of wasted wall balls. Until another day.

[fitionaljourney]

Day 12 - 11/12/16

Strength 2 RM bench press Conditioning 21-15-9 Burpee box jumps Toes to bar 24"/20" Bench press 155 5:55 Rx Considering I only weigh about 125 lbs I'll take the bench press. Even though I used to be able to lift more. I am very happy with my conditioning time but I need to work on my lipping toes to bar.

[fitionaljourney]

Day 9 - 4/8/16

30 over box jumps 30 thrusters 50/30 30 burpees 30 toes to bar 30 cal row Three rounds, start from the top at each round 3 min - 44 1min rest 6 min - 80 2 min rest 9 min - cal Haha this workout was a killer but it makes you feel so good. Still trying to figure out my redline, would have made this workout a whole lot more fun. I used 25 lb Dumbbells and managed to get 44 reps in the first round, 80 reps in the second, and finished up with 6 calories on the tower in the third round. First one in my gym to get to the rower. Makes me feel accomplished :) On the low side my deltoids are sore af. Time for some yoga tomorrow and an active recover day Sunday.

[fitionaljourney]

Day 8 - 4/7/16

Strength 3RM touch and go snatch (Power or Squat) Conditioning 15 min AMRAP 5 Hang Power Snatch 135/95 10 HSPU 20 Pistol (10 each side, alt each rep) I loved this workout. First day doing snatches and they feel really good. I worked my way up to 95 lb for my three rep max. I think I could have handled more weight but I wanted to make sure I repeated the move over and over, with form, to get my body to feel the motions. I was able to get in 6 rounds of the conditioning circuit with a scaled barbell of 65. My engine is getting better. Makes me happy.

[fitionaljourney]

Day 7 - 4/6/16

Fran 21-15-9 Thrusters 95/65 and pull-ups for time

First time doing Fran. I did the women’s prescribed of 65 lb and was able to finish in 4:45. The pull ups were simple for me but I’m so used to doing everything strict from gymnastics. Time to start developing my butterfly pull-ups to save some time on the bar.

[fitionaljourney]

Day 6 - 4/5/16

Stength 4RM Strict Press

Conditioning For time: 30 KB Snatch 53/35 (alt.) 25 Double Under 20 KB Snatch 53/35 50 Double Under 10 KB Snatch 53/35 75 Double Under *12 m

First time doing struck presses and kb snatches. I’d say I was pretty successful at both. However, I am absolutely terrible at double unders… Time to purchase a nice jump rope and get to work.

Strict press 4RM: 105 lb

Conditioning Time: 8:40 with a 35 lb kettle bell

[believemeyouareworthit]

Crossfit Total! PR'd all three of my lifts today! Thanks to my buddy Annetter for pushing me to keep adding the weights! 255# back squat (10# PR), 105# strict press (10# PR), 295# deadlift (45# PR) #crushedit #soproud #compoundcrossfit #wod #crossfittotal