A. Practice Handstand Push Ups (Kipping) B. Deadlifts Build to weight used for workout Men: 115, 105, 85 Women: 75, 65, 55 C. “LuRong Living Paleo Challenge – WOD 8- The Triplet Tester Revisited″ You Must Perform WOD 8 at the same Skill Level as you completed WOD 1(9-16-13) 21-18-15-12-9-6-3 reps for time: Wall Ball…
The short version of the CrossFit dietary prescription: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. More details on the CrossFit dietary prescription: Protein should be lean and varied and account for about 30% of your total…
Open Floor BarBell For Boobs- Amazing Day!!!! Thank you everyone who participated in Barbells for Boobs yesterday! We are extremely grateful to have such a great CrossFit family. With your help, we raised over $10,000 for Mammograms in Action, way over our goal of $3K! Our community alone has raised enough to pay for almost 125…
Come join us for a fun Saturday WOD to support the Barbells for Boobs! Barbells for Boobs ® is a 501(c)3 non-profit breast cancer organization whose mission is to provide funding through the Mammograms in Action Grant Program for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention…
A. Bench Press (wk3/531) 5 Bench Press @ 75% 3 Bench Press @ 85% 1+ Bench Press @ 95% (As many reps as possible) B. 2 sets NFT: Rope Climb x 2-3 ascents GHD Sit-ups x 15-20 reps (Video) Weighted Plank Hold x 1 min Optional WOD: NYC Fittest WOD#3 3 ROUNDS FOR TIME: 500…
A. 3 x 5 : Front Squat + Push Press Spend 15 min warming up the movements & building to working weight B. LuRong Paleo WOD #7 20 Min Time Cap: Ascending Ladder of 3 – 5 – 7 – 9 – 11 reps Burpees Front Squats (95/65) (45/30) Push Press **100 M Farmers Walk…
A. Deadlift (WK3/Cycle1) 5 Deadlift @ 75% 3 Deadlift @ 85% 1+ Deadlift @ 95% B: Team Row for max distance Teams of 2-3 15 minute amrap of max distance row One person rows One person plank holds One person overhead medball hold When anyone stops planking or drop medball hold, person rowing must rotate….
A. Shoulder Press (Wk3/Cycle 1) 5 Press @ 75% 3 Press @ 85% 1+ Press @ 95% (As many reps as possible) B. AMRAP in 12 Minutes: 5 Shoulder-to-Overhead (65% BW) 10 Push-Ups 15 Double Unders Finish with – 2 minute hollow hold SAVE A PAIR. SAVE A LIFE. Barbells for Boobs is Saturday, October…
COME IN PREPARED AND READY TO LIFT A. Back Squat (Wk3/Cycle 1) 5 Squats @ 75% 3 Squats @ 85% 1+ Squats @ 95% (As many reps as possible) B. In teams of two, partners alternate to complete 4 sets each of: 15 reps Wall Ball 10 Toes to Bar 5 Burpee Box Jump-Overs Finish…
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
