9.22.12 WOD
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!
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9.21.12 WOD
“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…
9.20.12 WOD
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]…
9.19.12 WOD
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!
9.18.12 WOD
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
9.17.12 Lurong Living Paleo Challenge Starts Today!
Back Squat 3-3-3-3-3 Build to a 3 rep max Then; Tabata Mash-Up of: Air squats Pullups THE 2012 LURONG PALEO CHALLENGE STARTS TODAY! Starting today, we will be participating in the Nation-wide, Paleo Challenge. Please review all the rules and follow the guidelines. We are all in this together and we each will play a key…
9.16.12 WOD
Open Floor: Work on the skills that require the most attention for YOU, or just hit that workout you missed last week. And don’t forget about your Mobility. Final day to Sign Up for Lurong Paleo Challenge!!! The Challenge officially begins on Monday, September 17th. We are excited to have 12 members sign up but we…
9.15.12 WOD
Benchmark “Fight Gone Bad!” 3 rounds for max reps: Wall-ball, 10/9 ft target (20#/14#) Sumo deadlift high-pull (75#/55#) Box Jump (20″/18″) Push Press (75#/55#) Row, Calories 1 minute rest b/w rounds. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a…
9.13.12 WOD
Skill: SP, PP, PJ WOD: Shoulder Press 1-1-1-1-1 reps Push Press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads per lift to comments