October 20, 2013
Sorry for the late post!
Banded Deadlifts
EMOM for 8 minutes:
2 Deadlifts @ 50% 1RM + 10% band
Then,
8-minute AMRAP
20 Double-Unders
10 KBS (53/35)
40m Shuttle Sprint
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WOD
October 18, 2013
If you need to make up LuRong #6, Saturday morning will be the make-up day.
You can come to either the 9:30am or 11:30am class to make up the WOD.
20min AMRAP
5 Power Cleans (145/100)
10 T2B
15 Wall Balls (20/14)
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October 17, 2013
TGIF!
If you’ve got 10 minutes, this is good stuff:
Also, this:
4 RFT:
10 Push Press (95#/75#)
25 Burpees
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October 16, 2013
Guys, the CrossFit Games are on ESPN right now! 8pm – 11pm EST.
“Cindy”
Refer to 16JUL13
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
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October 15, 2013
Know someone who’s on the fence about CrossFit? Tell them to come in tonight!
Back Squat
3-3-3-3-3
For Time:
3 Rounds:
10 GHD Sit-ups
10 Wall Balls 20/14
10 Handstand Push-ups
Run 800m
3 Rounds:
10 V-Ups
10 Goblet Squats 20/14
10 Push-ups
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October 14, 2013
We’re halfway through the LuRong Living Paleo Challenge! Only four more weeks to go, team! Keep up the hard work.
Team, as with all the LuRong WODs, there is no mixing and matching between skill levels. This is intentional, as the WODs are designed as a test of your overall fitness. This might be frustrating, but the goal is to come away from the workouts with a better understanding of our strengths and weaknesses. Through practice and dedication, CrossFit allows us to become well-prepared for anything life might put in our path.
LuRong WOD #6
12min time cap:
Double-under buy-in +
5 rounds of:
Power Cleans
Ring Dips
Men’s Levels
Level I (1)
100 – Single Unders
+
5 Rounds of:
10 – Power Cleans at 75 lbs
10 – Knee Hand Release Push Ups
Level II (2)
100 – Single Unders
+
5 Rounds of:
10 – Power Cleans at 125 lbs
10 – Hand Release Push Ups
Level III (3)
100 – Double Unders
+
5 Rounds of:
10 – Power Cleans at 145 lbs
10 – Ring Dips
Women’s Levels
Level I (1)
100 – Single Unders
+
5 Rounds of:
10 – Power Cleans at 55 lbs
10 – Knee Hand Release Push Ups
Level II (2)
100 – Single Unders
+
5 Rounds of:
10 – Power Cleans at 85 lbs
10 – Hand Release Push Up
Level III (3)
100 – Double Unders
+
5 Rounds of:
10 – Power Cleans at 100 lbs
10 – Ring Dips
October 13, 2013
We will be running a modified holiday schedule for Columbus Day.
7:00 am
11:30 am
6:00 pm
8:00 pm
Chest to Bar Pull ups
3-3-3-3-3-3-3
10min AMRAP
10 Pull-ups
10 Box Jumps (30″/24″)
10 KB Snatches, 5L & 5R (53#/35#)
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October 11, 2013
“Gator”
Eight rounds for time of:
5 Front Squats (185/125)
26 Ring Push-Ups
Post time to comments.
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
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October 10, 2013
The morning session with Kendrick Farris has sold out. No more spaces are available.
There are still slots available in the afternoon session. You can sign up here: https://crossfiteastriver.com/schedule/events/
Push Jerk
1-1-1-1-1-1-1
Then,
15min AMRAP
6 Jumping Lunges
9 SDHP (53/35)
12 Pistols (alternating legs)
15 Kettlebell Swings (53/35)
October 9, 2013
7 Rounds for Time:
200m Run
5 Deadlifts (255/185)
15 Wall Balls (20/14)
Reminder: Tough Mudder is this Saturday!
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