Wednesday

  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 just...

Tuesday

    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 Shots 40...

Monday

  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 hollow...

Saturday

  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 at a...

Friday

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...