WOD Saturday 9/20/14


Main – WOD

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

WOD Friday 9/19/14


Main – WOD

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Metcon (Time)

100 Double unders
followed by: 21-15-9 of:
KBS, 2-pood/1.5-pood
Burpees
Followed by:
100 Double unders

Lurong WOD 2


Main – WOD

Please make sure you enter your score in!!!
https://www.lurongliving.com/challenge/

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Lurong WOD 2 (AMRAP – Reps)

9 Min AMRAP:
Complete as many reps of possible in the time limit of the following movements:

Ground to Overhead (G2OH)
Bar Facing Burpees

Note

Movement Details – Men
Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Note

Movement Details – Women
Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

Deadlift (10-8-6-4-2, climbing)

Lurong WOD 1


Main – WOD

Please make sure you enter your score in!!!
https://www.lurongliving.com/challenge/

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Lurong WOD 1 (AMRAP – Reps)

AMRAP of the following movements:

Level 3

Row for Calories
Chest to Bar Pull Ups
Back Squats
Shoulder to Overhead
Level 2

Row for Calories
Pull Ups
Back Squats
Shoulder to Overhead
Level 1

Row for Calories
Jumping Pull Ups
Air Squats
Shoulder to Overhead

Note

Movement Details – Men
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead

Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead

Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Note

Movement Details – Women
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead

Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

WOD Tuesady 9/16/14


Main – WOD

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Mobility

Metcon (Time)

“Tosh Sprints”
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.

WOD Monday 9/15/14

Main – WOD

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Metcon (AMRAP – Rounds and Reps)

AMRAP 10:
50 Bar Facing Burpees
30 Power Snatches, 135/95
10 Muscle ups

Front Squat (5×5 Front Squats, Across)

WOD Saturday 9/13/14

Main – WOD

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Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

WOD Friday 9/12/14

Main – WOD

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Skill Work

Work on Kipping Pull Up & Push Jerks

Metcon (Time)

7 RFT:
7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more)
7 Push Jerks, 155/105
7 Burpees

Mobility

If you have the time work on mobility!!
Back
Shoulder
Hips
Ankle
Hamstrings
Front Rack

WOD Thursday September 11th 2014

Main – WOD

In honor of the fallen from 9/11 we will do MURPH (split with a partner) today. This is one of CrossFit’s original “Hero” WODs. Look up the Hero WODs online to learn more about them.
*Wear Red, White, and Blue to your workout today as a gesture of Patriotism and Remembrance.

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Metcon (Time)

PARTNER MURPH (with a partner):
1600 m run (relay style 400m at a time)
Then
100 pullups then
200 pushups then
300 air squats
(Split up between partners 1 partner working at a time) then
1600 m run (relay style 400m at a time)

WOD Wednesday 9/10/14

Main – WOD

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Overhead Squat (work up to a heavy single)

Snatch Balance (work up to a heavy single)

Hang Snatch ((Squat Snatch) work up to a heavy single)

Front Squat (3×3 across)

Metcon (Time)

5x300m Row, 1 minute rest between rounds