October 31, 2013
TGIF!
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
And if you want to see something beastly, check out Rob O. doing “Lynne” with 225# AND a weighted vest. Badass.
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WOD
October 30, 2013
Happy Halloween! Costumes are encouraged. So is bringing in paleo brownies for your coaches 🙂
Hang Power Clean
Work up to a heavy double. Then,
EMOM for 5 minutes:
2 Hang Power Cleans @ 75%
Followed by,
Open WOD 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100#/65#)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, et cetera.
Speal and Khalipa take on a 5-minute version of this WOD. Killer.
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October 29, 2013
Yes, costumes are encouraged for Thursday’s workout.
Bring Sally Up
Back Squats 115/75
Then.
5 Rounds
Row 300m
Rest 1:1
Slowest time is recorded.
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October 28, 2013
Some serous Annie PRs yesterday! Great work.
Don’t worry, we’ll work more on snatching in the coming weeks.
Who’s ready to PR again today?
LuRong Living Triplet Teaser (Refer to 26SEP13)
18min time cap to complete:
21, 18, 15, 12, 9, 6 and 3 reps of:
Wall balls
Deadlifts
Box jumps
Level 1
Men 14# ball, 85# deadlift, 16″ box
Women 10# ball, 55# deadlift, 12″ box
Level 2
Men 20# ball, 105# deadlift, 20″ box
Women 14# ball, 65# deadlift, 16″ box
Level 3
Men 20# ball, 115# deadlift, 24″ box
Women 14# ball, 75# deadlift, 20″ box
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October 27, 2013
Snatch*
Establish a 1RM
Then.
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
*The asterisk means this is a benchmark/important workout not to be missed.
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October 25, 2013
“White”
5 rounds for time of:
3 Rope Climbs
10 Toes-to-bar
21 Walking Lunges with a 45# plate held overhead
400m run
“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband, Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.”
October 24, 2013
Front Squat
Establish a 3-rep max
Then,
12-min AMRAP
1 Front Squat (95/65)
1 Bastard
2 Front Squats
2 Bastards
3 Front Squats
3 Bastards… and so forth.
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October 23, 2013
You guys beasted out some amazing Bear Complexes today. Keep up the hard work.
15-minute AMRAP:
250 m Row
25 Push-Ups
October 22, 2013
Have you been wanting to try Kettlebell Kitchen? Here is your chance!
Enter “Trial1” during checkout and get 75% OFF a large-sized meal! Talk about a delicious deal.
That’s a LARGE Bison Burger for $3.60 DELIVERED. We think you can’t beat a deal like that.
Offer is valid until Wednesday night, which is the deadline to order for Monday delivery!
Clean
1-1-1-1-1-1-1
Bear Complex 135/95
3 Rounds for time of:
7 Sets of the following squence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Burpee penalty if you let go of the bar during a set.
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October 21, 2013
Today is our last LuRong Living WOD before we retest WODs 1-3!
Come in ready to hit the WOD hard, guys!
The LuRong Living Uphill Finisher
20-minute time cap to complete:
Ascending ladder of
– Burpees
– Front Squats
– Push Press
– Farmer Carry
This WOD ends with a finisher – make sure to check the levels!
The REP SEQUENCE:
3 burpees
3 front squats
3 push press
100m farmer carry
5 burpees
5 front squats
5 push press
100m farmer carry
7 burpees
7 front squats
7 push press
100m farmer carry
9 burpees
9 front squats
9 push press
100m farmer carry
11 burpees
11 front squats
11 push press
100m farmer carry
Men’s Levels
Level I (1)
Burpees
Front Squats at 45 lbs
Push Press at 45 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Over Barbell
Level II (2)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Pull Ups
Level III (3)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Muscle Ups
Women’s Levels
Level I (1)
Burpees
Front Squats at 30lbs
Push Press at 30 lbs
Farmer Carry at 26 lbs
Finisher: Burpee Over Barbell
Level II (2)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Pull Ups
Level III (3)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Muscle Ups
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