Workout of the Day

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Wednesday, October 22, 2014

grindyCrossFit Classes:

WOD: Grindy!

For Time:
5 rounds of Cindy:
(5 pull-ups /10 push-ups /15 squats)
10 clean and jerks (135/95)

Repeat 2 more times. So you will end up doing 15 rounds of Cindy and a full Grace (30 clean and jerks)

Intermediate Class:

Lift: 1 Rep Max Clean (Power or Squat)
then:

WOD: 3 Rounds for Time of
400 meter run
21 KBS
12 Pull-ups

Lurong Dynamix

Lurong Dynamix

Lurong Tuesday, October 21, 2014


Don’t forget: Mobility Classes are at 12:00 and 5:00pm today and Thursdays!

All Classes:

Lurong Living Paleo Challenge
WOD #7

7 Minute AMRAP

Level 3 – 6 Handstand Push Ups / 8 American KB Swings (70/53 lbs) / 12 Sumo Deadlift High Pulls with KB (70/53 lbs)
Level 2 – Hand Release Push Ups / 8 American KB Swings (53/35 lbs) / 12 Sumo Deadlifts with KB (No High Pull)(53/35 lbs)
Level 1 – Hand Release Push Ups (From Knees) / Russian KB Swings (35/18 lbs) / 12 Sumo Deadlift with KB (No High Pull)(35/18 lbs)

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Monday, October 20, 2014

Screen Shot 2014-10-19 at 7.55.32 PMCrossFit Classes:

Lift: Back Squats 5-5-5
then:

750 meter row
then:

12 min AMRAP of
10 burpees
1 mini leg blaster:

10 squats
10 lunges
10 jumping lunges
5 jumping squats

10 box jumps (30/26 lbs)

Intermediate Class:

Lift: 7×2 OHS
then:

1 mile tire drag

Sunday, October 19, 2014

Sunday’s Schedule of Classes:

8:30-9:30

Free Class for locals interested in CrossFit*

10:00-11:00

Free Class for locals interested in CrossFit*

* Drop-in fees still apply to CrossFit visitors from out of town.

8:00 – 11:00

Open Gym

3 Rounds for Time:

CrossFit Classes

3 Rounds for Time:
600 meter run
10 burpee pull-ups
20 walking lunges each step
30 push ups
40 squats
50 double-unders

 

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