8.22.13 WOD
A. Run 800m For Time B. For Time: 30 Toes-to-Bar 50 Overhead Squats (65/45) 70 Double Unders C. 60 Hollow Body Rocks / 30 GHDSU LuRong Living Paleo Challenge Register as a competitor of our affiliate as soon as possible!
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WOD
8.20.13 WOD
A. Deadlift 5-5-5-5-5 Notes: Touch and go reps. Rest 2 minutes b/w sets. Only last 2 sets should be tough. Ability to maintain back position and tempo dictates how heavy you go. If technique and tempo is maintained, add weight on next set. B. 3 Round for time: 400m Run 30 Kettlebell Swings 24/32 Cash…
8.19.13 WOD
A. Front Squat Work up to a 1 RM Front Squat 1-1-1-1-1 Then, go down to 80% and finish with a Max Set. B.”Half Cindy” AMRAP in 10 minutes: 5 Pullups 10 Pushups 15 Squats or “Half Mary” AMRAP in 10 minutes: 5 HSPU 10 Pistols (5 ea. leg alternating) 15 Pullups Only choose Mary…
8.18.13 Open Floor
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 from Kelly Starrett’s Mobility WOD, grab some bands, lacrosse balls, a foam roller and…
LuRong Living Paleo Challenge
Registration for the LuRong Living Paleo Challenge begins TODAY! The Challenge officially begins on September 16th. Register as a member of our affiliate as soon as possible! Registration and more Challenge details can be found here: LuRong Living Paleo Challenge website
8.17.13 WOD
Warm Up: Movement Prep Skill and Standards Review In Teams of 2: 600 M Partner Run 60 Deadlifts 95/65# 60 Burpees 60 Toes 2 Bar / Ab mat sit ups 60 Box Jumps or Step Ups/Downs 400 M Partner Run 40 Hang Power Cleans 95/65# 40 Burpees 40 Toes 2 Bar / Ab mat sit…
8.16.13 WOD
A. Split jerk practice Accumulate quality reps or work up to heavy singles. B. 8 minute AMRAP of: 5 HSPU 20 Walking lunges C. Finisher – AMRAP in 2 Minutes: Strict Pull Ups The Split Jerk: Start to finish– CrossFit Journal Jerk Technique: Jerk breakdown (video) Jimmy Kaz,
8.15.13 WOD
A. Skill : Snatch 4 sets of 2-position Snatch (high hang, mid hang) Rookies accumulate quality reps of Muscle Snatches B. Take 15-20 Minutes to work up to a Heavy Sumo Deadlift Finish with 5 Minute Plank Hold Snatch/Mid Hang– California Strength (video) Sumo Pulling – Kelly Starrett (video) …
8.14.13 WOD
Benchmark “Jerry” Run 1 Mile Row 2K Run 1 Mile Finish with 2 mintue L-Sit holds Basic Do’s & Don’t’s of Running (Video) Rowing Technique – CrossFit Journal Dominica,