Sunday 10-22-2017

Strength
Front Squats
EMOM x 7 minutes
2 Reps at 85-90%
WOD
For Time:
1000m Row
75 KB swings 24/16kg
800m run

Friday 10-20-2017

Strength
Bench Press
6×3 @80-85%
WOD
Lurong Challenge
WOD 5
14 Minute AMRAP
2 Squat Clean & Jerks 165/115
1 MU
4 C&J
2 MU
6 C&J
3 MU
8 C&J
4 MU
10 C&J
5 MU
.
.
.
MU scales: Pull ups x2 or Ring Rows x3

Thursday 10-19-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday 10-18-2017

Strength
Back Squat
EMOM x 7
1 Rep @90%
WOD
Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Tuesday 10-17-2017

Strength
Jerk
7×1 85+%
(increasing)
WOD
FOR TIME:
60 Cal Row
50 Wall Balls
40 Box Jump Overs
30 T2B
20 Burpees
10 Power Cleans 185/125

Monday 10-16-2017

Strength
High Hang Snatch
(position 1)
3 Reps every 90 seconds x 8
WOD
8 Minute AMRAP
4 Deadlift 275/185
6 HSPU

Friday 10-13-2017

Strength
Hang Snatch
(Position 2)
2 Reps Every 90 seconds X 8
(increasing)
WOD
10 Minute AMRAP
3 Front Squats 185/125
1 MU
3 FS
2 MU
3 FS
3 MU
.
.
.
.
Sub C2B/Pull Ups x3 for MU

Thursday 10-12-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday 10-11-2017

Strength
Back Squat
EMOM x 7
3 Reps @80-85%
WOD
9 Minute AMRAP
3 Strict Pull Ups
5 T2B
7 Thrusters 115/80

Tuesday 10-10-2017

Strength
Push Press
EMOM x 6
2 Reps @85-90%
WOD
5 Rounds
:30 Row
:30 Rest
:30 Burpees
:60 Rest

Monday 10-9-2017

Strength
Clean
4 Reps @75-80%
Every 90 Seconds X 8
WOD
Lurong Challenge WOD 4
For Time:
10 Deadlifts 225/175
20 Double Unders
8 Deadlifts
40 Double Unders
6 Deadlifts
60 Double Unders
4 Deadlifts
80 Double unders
2 Deadlifts
100 Double Unders

10 Minute Cap

Sunday 10-8-2017

Strength
Back Squat
EMOM x 6
5 reps @75%
WOD
12 Minute AMRAP
15 Cal Row
15 Ring Push Ups
15 Sit Ups

Saturday 10-7-2017

WOD
For Time With a Partner:
20 Rounds (alternating)
5 Thrusters 95/65
5 Burpees

Friday 10-6-2017

Strength
Deadlift
EMOM x 6 minutes
5 Reps @75%
WOD
4 Rounds
5 Power Cleans 185/125
10 Pull Ups
15 Cal Row

Thursday 10-5-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday 10-4-2017

Strength
Bench Press
5×5 @75%
WOD
For Time:
800m run
100 Wall ball shots 20/14 to 10/9′
800m run

Tuesday 10-3-2017

Strength
Front Squat
4×8 @70%
WOD
15 Minute AMRAP
40m Farmers Carry
40 Double Unders
20 Push Press 95/65

Monday 10-2-2017

Strength
High Hang Snatch
Every 90 seconds x 8
2 reps-Increasing
WOD
Lurong Challenge
WOD 3
13 Minute AMRAP
13 T2B
13 KB Swings 70/53
13 Lateral Box Jumps Over 30/24”

Sunday 10-1-2017

Strength
Front Squats
EMOM x 7 minutes
2 Reps @ 85%
WOD
21-15-9
OHS 95/65
Sumo Deadlift High Pull

Saturday 9-30-2017

WOD
SISSON
AMRAP in 20 minutes
1 Rope Climb (15 ft)
5 Burpees
200 meter Run

Friday 9-29-2017

Strength
1RM Clean
1 Rep Every 90 seconds x 10
WOD
Grace
30 Clean And Jerks 135/95
or
Isabel
30 Snatches 135/95

Thursday 9-28-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday 9-27-2017

Strength
Back Squat
4×8 @70%
WOD
For time:
100 double-unders
25 Pull ups
25 deadlifts 225/155
50 burpees

Tuesday 9-26-2017

Strength
Press
5×5 @75%
WOD
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of Push Press (95/65 lb.)
Rest 60 seconds

Monday 9-25-2017

Strength
1RM Snatch
1 Rep Every 90 seconds x 10
WOD
Lurong Challenge WOD 2
7 Minute AMRAP
500m row
25 Thrusters 45/35
15 C2B
Then
Accumulate 3 minutes: L-Sit

Sunday 9-24-2017

Strength
Back Squat
EMOM x 8 Minutes
1 Rep @85-90%
WOD
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)

Saturday 9-23-2017

WOD
Linchpin CrossFit’s
Monster Mash

In a 10 minute window:
1 RM Snatch

4 Rounds for time of:
400m run
15 Wall Balls 20/14
15 Pull-ups

21-15-9 reps for time of:
Calories, Rowing
Handstand Push-ups

*Rest 5 minutes between workouts

Friday 9-22-2017

Strength
Clean
Every 90 Seconds X 8
2 Reps @80-85%
WOD
10 Minute AMRAP
3 DL 255/175
3 T2B
6 DL
6 T2B
9 DL
9 T2B
…etc

Tuesday 9-19-2017

Strength
Press
4×8 @70%
WOD
5 Rounds
10 Hang Power Snatch 75/55
30 Double Unders

Monday 9-18-2017

Strength
Every 90 Seconds x 8
1 Power Snatch + 3 OHS
WOD
Lurong Challenge Wod
“Raising The Bar Test”
9 MINUTE AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead