A. Push Press In 12 minutes build up to a heavy single NO FAILED REPS B. “Jackie” Row 1000 meters 50 Thrusters (45#) 30 Pullups Scaling Pullups Sub reps accordingly (20, 15, 10) Sub band pullups CrossFit – Dan Bailey’s first “Jackie” (video) CrossFit – Elisabeth Akinwale Sets Record on Jackie (video)…
A. Skill/Strength Hang Power Cleans 10,8,6,4,2 Build tough, but save a little for the workout. B. LuRong Challenge WOD 3 10 Hang Power Cleans 20 Meter Shuttle Sprint 8 Hang Power Cleans 40 Meter Shuttle Sprint 6 Hang Power Cleans 60 Meter Shuttle Sprint 4 Hang Power Cleans 80 Meter Shuttle Sprint 2 Hang Power…
A. Back Squat: Find your new 1RM Back Squat 5-5-3-3-1-1-1 B. Accessory Work: 3 Rounds NFT: 20 V-Ups 15 Hip Extensions 10 Toes to Bar 30 Seconds Total in an L-Sit ** For the L-Sits, use rings if you have a strong support or hang from the Pull-Up bars. If holding the L is…
SKILL WORK: THRUSTERS PARTNER WOD: EACH TEAM MUST PERFORM A TOTAL OF 100 THRUSTERS. ONLY ONE PERSON CAN WORK AT A TIME. AT THE TOP OF EVERY MINUTE THE WHOLE TEAM MUST DO 4 BURPEES. THEN CONTINUE DOING THE THRUSTERS UNTIL IT’S TIME TO DO BURPEES AGAIN. Quick tips for the Thruster Crossfit with…
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…
A. Skill/Strength – For Time: 30 Box Jumps (30/24) B. AMRAP in 9 Minutes (note: there is no specific rep scheme or order, just do as many reps as possible of any/all of the following): Handstand Push-Ups Muscle-Ups (Rings or Bar) Toes-to-Bar Pistols (Each Leg) Finisher – For Time: Run 1 Mile …
A. Press 1-1-1-1-1-1-1 B. Baseline Test For Time; 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Dwight, Warming Up
A. 3 x 5 : High Hang Clean (Hip) + Hang Clean (Knee) Hang Clean – 1 RM B. The LuRong Living Original Remix – WOD 2 12 Min Time Cap: 100 Burpees 100 Kettlebell Swings The twist: Athletes can break up the exercises and REPS in any order they choose. Men/Women Level III (3)…
A. Overhead Squat 3-3-3-3-3 Build to a Heavy 3 rep B. Tabata AbMat Sit-Ups Tabata Push-Ups Bernie and Gary, Flex on the Beach Competition
Skill: Deadlifts Build to weight used for workout Men: 115, 105, 85 Women: 75, 65, 55 “LuRong Living Paleo Challenge – WOD 1″ 21-18-15-12-9-6-3 reps for time: Wall Ball (20# to 10′ target/14# to 9′ target) Deadlift (115/75) Box Jump (24/20) There is an 18 minute time cap on this workout. Scaling LuRong Living Challenge…
