Archives for Oct,2012

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Oct30No Comments

WOD / WEDNESDAY OCTOBER 31st

Halloween WOD!

Come in and find out:)
Remember if you don’t wear a costume, you will have a glorious penalty! WHOOP WHOOP!

Oct30No Comments

WOD / TUESDAY OCTOBER 30th

[STRENGTH]
6×100 m sprint

[WOD]
“Air Force”
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats

*all at 95/65
*every minute, you must do 4 burpees

DRAG THIS TO YOUR DESKTOP FOR WALLPAPER

Oct29No Comments

WOD / MONDAY OCTOBER 29th

[STRENGTH]
Deadlift 2 Reps every minute on the minute for 8 minutes at 80% 1 Rep Max

[WOD]
3 Hang Cleans at the top of every minute, Kettlebell Swings thrrough the minute. 135/95
The workout is done once you complete 100 KBS

Oct26No Comments

WOD / FRIDAY OCTOBER 26th

[Skill]
The Kettlebell

[WOD]
4 Rounds for Time:
12 1 Arm Push Press 53/35
30 Double Unders
8 Strict Hand Stand Push Ups (HSPUs)

The chick in the red is amazing. LOL

This one is for Greg. Great form 🙂

Oct25No Comments

WOD / THURSDAY OCTOBER 25th

[WOD] Lurong Paleo Performance Challenge

12 Min AMRAP:
30 Burpee Box Jumps 30/24
30 OHS 115/80
30 Toes to Bar
10 Muscle Ups

Oct23No Comments

WOD / TUESDAY OCTOBER 23rd

[STRENGTH]
Press 6×2

[WOD]
50 “Butt Blaster”
Power Clean to Front Squat to Alternating Lunges 95/65

Oct22No Comments

WOD / MONDAY OCTOBER 22nd

[STRENGTH]
2 Min AMRAP Back Squats at 70% 1 Rep Max
[WOD]
Fitness elevated qualifier #3
13 Minutes to complete the following:

60 Cal Row
50 Double Unders
40 KBS 53/35
30 Box Jumps 24/20
20 Clean and Jerks 135/95
10 Muscle Ups

SOME PULL UPS TIPS FORM CHRIS SPEALLER



HOW ABOUT SOME EFFICIENCY WITH MUSCLE UPS?? YES PLEASE!!!

Oct15No Comments

WOD / MONDAY- FRIDAY, OCTOBER 15th – 19th

THIS WEEK IS SURPRISE WOD WEEK!

Crossfit is about being prepared for anything. You have all been quite cushioned by our constant mid day post of what the following days torture will look like… SO here is to Crossfit at it’s finest:)

Come in and crush every WOD.

Oct11No Comments

WOD / FRIDAY OCTOBER 12th

[SKILL]
Turkish Getup

[WOD]
FOR TIME:
100 Double Unders
80 Situps
60 Russian KBS
40 Lunges
20 Ring Dips

Oct101 Comment

WOD / THURSDAY OCTOBER 11th

[STRENGTH]
5×3 Overhead Squat

[Lurong Performance WOD]
“Pullups with a Twist”
8min AMRAP
Max Pullups with 6 attempts

RULES:
Men’s Rx- 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts
• Men’s Scaled – Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap
Women’s Rx – 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts
Women’s Scaled- Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap

Athletes have 6 UNBROKEN attempts to complete as many reps as possible of Max Pull Ups, within the 8 minute time cap. The end of an attempt is defined by letting go of the bar. Each time you let go of the bar it counts as an attempt. You can choose from either: Dead-hangs, Butterfly, or Kipping Pull Ups.
As long as the athlete’s arms are fully extended in the hang position and the chin clears the horizontal plane of the bar, it’s a good rep.
If for some reason an athlete starts without a band, but cannot complete the workout as RX’D. Then he/she can go to banded Pull Ups, however, now the workout is considered scaled. Choose wisely!

8 Minute AMRAP of Max Pullups in 6 Unbroken Attempts from LuRong Living on Vimeo.