Uncommon rep range – Tue 8.23.16

 In W.O.D.

Coach Phil attended the CrossFit Football certification this last weekend.  Sorry (not sorry) if a bunch of Dead Bugs show up in classes!  Phil is in the group photo on the left.

Strength:  Barbell Row 8-8-8-8-8

Most of our lifts we keep the rep ranges pretty low, to maximize strength as the focus of the drill.  When performing the Barbell Row, programming sets of 5-10 reps are usually appropriate with weight and allows a full range of motion with proper posture.  It also allows us to get in extra reps of “pull” movements, which we can always benefit from!

Conditioning: Complete 3 rounds for time:
1 minute – Push Press (Performance: 135/85#, Fitness: 95/65#, Health: 75/45#)
Rest 1 minute
1 minute – Max Toes to Bar
Rest 1 minute
1 minute – Max Burpees over the bar
Rest 1 minute

*Score each round by total reps.


We started Compound Radio with our first podcast, Built to Last Fitness.  This week, all week long, we wrote on the daily workout about what The Compound Strength & Conditioning is and how we structure our program.  The goal is “Simple and Fun (or effective) training for a healthy life”.

On the newest episode 19 of Built to Last Fitness, we summarize and expand a little bit on those written descriptions.  The key being simple, simple, simple!

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