Workout of the Day

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Friday-28 min EMOM


Sorry for the late post!

All CrossFit Classes:

28 minutes of Every Minute on the Minute of:

1st minute-12 kettlebell swings

2nd minute-10 pull-ups

3rd minute-20 squats

4th minute-6 power snatches

Repeat 7 times.

Pick weights for the kettlebell swings and snatches as heavy as possible yet complete the sets unbroken.

Wodboard from Thursday.

 Photo Sep 18, 19 01 49

Thursday- Double Unders, Deadlifts, Wallballs

Please keep the people of Pollock Pines and communities on the west slope in your thoughts. This is a terrible fire, one that we know the consequences of all too well… Thank you also to all of the fire personnel on the scene who are fighting to help keep us all safe…

Do you feel like this at the beginning of a Paleo Challenge?

All Classes

Every Minute on the Minute for 10 min.

Pick a number of double unders you can make unbroken.

Must be a minimum of 5 and a maximum of 30.


Every 30 seconds for 10 rounds (5 min)
2 deadlifts
This should be fairly heavy i.e. around 70%-80% of 1 rep max.


max effort wallball shots
rest 2 min
max effort wallball shots


Wednesday's WODboard

Wednesday’s WODboard

Wednesday, September 17, 2014

mybodyAll CrossFit Classes:

Every 45 seconds for 10 rounds perform
1 hang power clean
1 power clean
Touch and Go

Every 45 seconds for 10 rounds perform
1 hang power snatch
1 power snatch
Touch and Go

3 sets of the Bear
1 power clean
1 front squat
1 push press
1 back squat
1 push press

You can’t put the bar down between sets. This should be heavy as it is only 3 rounds.

Rest 2 min

3 sets of the Bear again.

Tuesday's Capacity Test

Tuesday’s Capacity Test

Tuesday, September 16, 2014


“Without challenge, there is no change.”

CrossFit Classes:

Lurong Living Paleo Challenge Capacity Test

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. Choose one of three levels to complete work.  Once you’ve chosen a level, you must stay at this level for the entire challenge.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups (L1) / Pull-ups (L2) / Jumping Pull-ups (L3)
1 Minute Rest
2 Minutes of Back Squats -Men: 165 lbs(L1)/115 lbs (L2)/air squats (L3)- Women 115 lbs (L1)/80 lbs (L2)/air squats (L3)
1 Minute Rest
1 Minute of Shoulder to Overhead -Men: 135 lbs (L1)/95 lbs (L2)/65  lbs (L3)Women 95 lbs (L1)/65 lbs (L2)/45 lbs (L3)

The athlete’s score is the total number of reps completed.

Spouses who compete together,...

Spouses who compete together,…

Photo Sep 15, 18 55 46

Monday’s No Score Board


Paleo Challenge Monday, September 15

awesomeAll Classes:

Take 20 minutes to find your 1 rep max back squat

EMOM for 20 Minutes*:

1st minute 12 wall balls
2nd minute 100 meter row
3rd minute 8 burpees
4th minutes 8 toes to bar

*a total of 5 sets of the above rotation

Don’t forget to get your measurements done if you’re registered for the CHALLENGE!!  GO STCF!!!