“LuRong Living Paleo Challenge Workout #3” “Christine” 3 Rounds for time: 500 meter Row 12 Deadlifts 21 Box Jumps •Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24” •Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16” •Women’s Rx- 500 meter Row, 12 Bodyweight…
Practice-Muscle Ups and Handstand pushups WOD: –3 rounds for time- 30 Sit-ups 30 Air squats 30 Double unders (sub 100 singles)
SWOD: Front Squat Build to a heavy set of 3 reps WOD:”Death by Thruster” (95/65) Perform 1 Thruster the 1st minute, 2 Thrusters the 2nd minute, continuing for as long as you are able. Reading Corner: Dear Mark: Coffee and Insulin, Fat and Post-Workout Meals What to do when you’re the worst (at CrossFit) Cooking…
“LuRong Living Paleo Challenge Workout” 5 rounds for time: 20 Burpees 20 KB Swings Men’s RX’d: 24kg(53 lbs) Men’s Scaled: 16kg(35 lbs) Women’s RX’d: 16kg(35 lbs) Women’s Scaled: 12kg(24lbs) *Paleo Challenge participants – Only perform the RX’d version of this workout if you will be performing the other two Benchmark workouts as RX’d as well. If…
Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. LuRong Paleo Challenge For those participating in the Lurong Paleo Challenge the next Benchmark WOD is “LuRong Living Original”, 20 Burpees and 20 KB Swings=5rds for time” will be this Monday, Sep. 24….
WOD: For Time: 400m Run 20 Toes-to-Bar 30 Overhead Walking lunge steps (45/25#) 40 Sit-ups 800m Run 40 Double Unders 30 Burpee Lateral Jumps 20 Pull-ups 400m Run Post total time. Al Senior, Climbing the rope!
“LuRong Living Paleo Challenge Workout #1 “Randy” For time: 75 Power Snatch from the floor Rx: 75/55 Scaled: 45/30 *Paleo Challenge participants – Only perform the RX’d version of this workout if you will be performing the other two Benchmark workouts as RX’d as well. If you have to scale ANY of the workouts, you must…
Test– One max set of pull-ups Skill– Pose Running / Agility ladder WOD-Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds Post times for each round. The CrossFit Whiteboard: Constantly Varied – video [wmv] [mov] [HD mov] Functional Movements – video [wmv] [mov] [HD mov] High Intensity – video [wmv] [mov] [HD mov]…
Skill: Rope Climb/ Ring Dips *Just a friendly reminder to plan accordingly for the rope climbs. Please bring a pair of long socks or wear pants to prevent rope burn. Happy climbing! WOD: 5 rounds for time of: 5 Deadlifts (225/155) 10 Burpees Post total time. Adele, Hang Snatch!
Strength: Hang Power Snatch 2-2-2-2 21-15-9 reps of: Hang Power Snatches (75 lbs/55 lbs) Box Jumps (24 in/20 in) Post total time. Sal C, Pressing
