LuRong Performance WOD #4 12 Minute AMRAP Men’s Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups Men’s Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips Women’s Rx- 30 Burpee…
A.Skill/Strength: Snatch, technique work B. 10 Mins to a 1 RM (squat) Snatch C.”11.1″ Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches 75/55lbs *Scaling Options Will Be Available*
CrossFit Total 1 Rep Max Back Squat 1 Rep Max Press 1 Rep Max Deadlift Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift. A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier. – Tom Stoppard
Open Floor: 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 and get it done. …
WOD: Barbell for Boobs “Amazing Grace” Clean and Jerk, 135#/95#, 30 reps for time *Scaling Options Will Be Available*
WOD: A. 5 rounds Not for time of: Pistols x 4-6 reps Ring Dips x 4-6 reps L-Sit Holds x 30-60 sec B. 21-15-9 reps for time of: Russian Lunges Toes to Bar Get Up. Get Out. Don’t Sit -NY Times Randy,
Mainsite WOD: Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Reminder: Saturday, October 20th we are doing the charity event Barbell for Boobs, starting at 9am. Join us in supporting this great cause! “Every morning in Africa a gazelle wakes up. It knows…
Skill & Practice: Deadlift and Handstand Pushups “LuRong Paleo Challenge Performance WOD 3” AMRAP in 7 minutes: 1 Deadlift 1 Handstand Pushups 2 Deadlift 2 Handstand Pushups Climb the ladder as high as possible in 7 minutes Men’s Rx – 225 lb Deadlift, Hand Stand Push Ups Men’s Scaled – 155 lb Deadlift, Hand Release Push…
WOD: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight…
Skill: Push Jerk / Sumo deadlift high-pull Strength: Push Jerk 3-3-3 WOD: 15-12-9-6-3 reps of: Sumo deadlift high-pull Push jerk Post total time. *Scaling Options Will Be Available* Jonathan, Post WOD recovery!
