11.15.12 WOD
A. Begin with Mobility: Hip mobility video B. Deadlift 2-2-2-2-2-2-2-2-2-2 Jessica, Punishing the Prowler!
11.14.12 WOD
“LuRong Living Paleo Challenge Final Benchmark WOD” “Randy” For time: 75 Power Snatches •Men’s Rx- 75lbs •Men’s Scaled- 45lbs •Women’s Rx- 55lbs •Women’s Scaled- 30lbs “Randy”- LuRong Living Paleo Challenge Benchmark WOD 1 from LuRong Living on Vimeo.
11.13.12 WOD
A. Back Squat 3 reps @ 70% of 1RM 3 reps @ 80% of 1RM 3+ reps @ 90% of 1RM B. As many rounds as possible in 10 mins of: 20 Double Unders 20 Overhead Walking Lunges 45/25lbs 10 Burpees Post total rounds. We are doing the Flushing Meadows 5K / This Saturday, November 17….
11.12.12 WOD
Hero WOD- “Daniel” 50 Pullups Run 400 meters 21 Thrusters (95/65) Run 800 meters 21 Thrusters Run 400 meters 50 Pullups Scaling Options Available From Your Coach Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. “This nation will remain the land of the…
11.11.12 WOD
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…
11.10.12 WOD
“LuRong Living Paleo Challenge Workout #2” Benchmark “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…
11.9.12 WOD
A. Mobility work for the shoulders B. Push Press 3-3-3 C. WOD: Ladder up, ladder down of: 10, 9, 8, 7… Wallballs 1, 2, 3, 4… Knees-to Elbows Scaling Options Available From Your Coach This weekend we will complete the LuRong Living Paleo Challenge Benchmark Workout “Christine”. Saturday at 10am and Sunday during Open Floor…
11.8.12 WOD
A.Front Squat 5-5-5 B.Bench Press 5-5-5 The LuRong Original Benchmark WOD (5 Rounds for time of 20 Burpees and 20 KBS) proved to be no match for many athletes the second time around who rose above with impressive PRs. Be on the lookout for LuRong Workouts 1 and 2 this week and next. Be a…
11.7.12 WOD
“LuRong Living Paleo Challenge Workout #3” 5 rounds for time: 20 Burpees 20 KB Swings Men’s RX’d: 24kg Men’s Scaled: 16kg Women’s RX’d: 16kg Women’s RX’d: 12kg *Paleo Challenge participants – Perform the same version of the workout (RX’d or Scaled) that you performed the first time around. Compare to 9.24.12 Reading Corner:Paleo for Lifters-…
11.6.12 WOD
A. Strength Muscle snatch 1-1-1 reps Power snatch 3-3-3 reps B. 21-15-9 reps for time of: Box jump 24″/20″ Power snatch 75/55# Chest to bar Pull-up Post total time. GO VOTE!