Workout of the Day

1 2 3 206

Thursday, October 23, 2014

missionCrossFit Classes:

WOD: For time:

100 ft Walking lunges
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climbs, 15 ft
50 Box jumps (24/20″)
25 Overhead squats, (65/45 lbs)
50 Sit-ups
400 meter run

Intermediate Class:

Filthy Fifty:

WOD: For Time:

For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunges, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

AJ gets the award for the most solid, and best effort push-ups in EVERY round!

AJ gets the award for the most solid, and best effort push-ups in EVERY round!

photo1(4)

Ryan gets the award for the fastest smoking time of the day!! Woo Hoo!!

Grindy Wednesday!

Grindy Wednesday!

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)

IMG_9128.JPG