by ryan | Jan 31, 2017 | WOD
Attention Lurong participants: The Lurong Weekly workout Challenge will be programed for Friday again this week. Considering the movements, Front Squats and Burpees, we want to put some days between that WOD and yesterdays 10rm front squats. Your welcome;) Also...
by ryan | Jan 30, 2017 | WOD
Tuesday’s Work A1. Close Grip Bench Press, 4-6 reps @20X1; rest 1:00 x5 A2. DB Bent Over Rows, 8-10 reps; rest 1:00 x5 [note: this is double DB’s, not single arm] . AMRAP 15:00 @85% effort 20 KB Swings @2/1.5 pood 40 Double Unders 20 Wallball...
by ryan | Jan 29, 2017 | WOD
Monday’s Work A. Front Squats 10, 10, 10RM; rest 2:00 between sets . AMRAP 2:00 8 Calorie Row 6 Pullups 4 Power Cleans @165/115# Rest 2:00 X4 [GOAL: get a couple (2-6) more reps each set] . . Optional Skill Development: Hollow Body Kipping Start in a...
by ryan | Jan 27, 2017 | WOD
Saturday’s Work EMOM 8: 1-3 Ring Muscle Ups [Scale for 1 MU: 3 Strict Ring Rows + 1 Ring Dip (jumping if needed)] . Partner “Desforges” 5 Rounds: 12 Deadlifts @225/155#20 Pullups 12 Clean and Jerks @135/95#20 Knees to Elbows Have fun! One partner working...
by ryan | Jan 26, 2017 | WOD
First order of business today… SIGN UP FOR THE 2017 CROSSFIT OPEN! It’s really fun and you’ll all be doing the workouts anyways;) Sign up here! Second, for anybody interested in judging during the Open or simply wants a better understanding of...
Recent Comments