October 8, 2013
Press:
1-1-1-1-1-1-1
Then.
3x500m row
Rest 30 seconds between efforts, keep all efforts within 3-5 seconds of each other.
Press
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WOD
October 7, 2013
LuRong Paleo Challenge participants, please make sure you read up on the movement standards for this workout!
LuRong Living “Ascending and Descending Ladder”
10 Power Snatches
20 Pull-Ups
30 Box Jumps
40 Kettlebell Swings
30 Box Jumps
20 Pull-Ups
10 Power Snatches
*There is a 15-minute time cap for this workout.
Men’s Levels
Level I (1)
10 – Power Snatches at 45 lbs
20 – Ring Rows
30 – Box Jumps at 16 inches
40 – Kettle Bell Swings at 35 lbs
30 – Box Jumps at 16 inches
20 – Ring Rows
10 – Power Snatches at 45 lbs
Level II (2)
10 – Power Snatches at 95 lbs
20 – Pull Ups
30 – Box Jumps at 20 inches
40 – Kettle Bell Swings at 53 lbs
30 – Box Jumps at 20 inches
20 – Pull Ups
10 – Power Snatches at 95 lbs
Level III (3)
10 – Power Snatches at 115 lbs
20 – Pull Ups
30 – Box Jumps at 24 inches
40 – Kettle Bell Swings at 53 lbs
30 – Box Jumps at 24 inches
20 – Pull Ups
10 – Power Snatches at 115 lbs
Women’s Levels
Level I (1)
10 – Power Snatches at 30 lbs
20 – Ring Rows
30 – Box Jumps at 12 inches
40 – Kettle Bell Swings at 25 lbs
30 – Box Jumps at 12 inches
20 – Ring Rows
10 – Power Snatches at 30 lbs
Level II (2)
10 – Power Snatches at 65 lbs
20 – Pull Ups
30 – Box Jumps at 16 inches
40 – Kettle Bell Swings at 35 lbs
30 – Box Jumps at 16 inches
20 – Pull Ups
10 – Power Snatches at 65 lbs
Level III (3)
10 – Power Snatches at 80 lbs
20 – Pull Ups
30 – Box Jumps at 20 inches
40 – Kettle Bell Swings at 35 lbs
30 – Box Jumps at 20 inches
20 – Pull Ups
10 – Power Snatches at 80 lbs
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October 6, 2013
“Sitting kills athletic performance. Period.
The Chair is like the matrix. Take the blue pill and unplug already.”
For Time:
800m Run
Rest 60 seconds
3 Rounds
9 Overhead Squats 95/65
9 Handstand Push-ups
Rest 60 seconds
3 Rounds
7 Front Squats 95/65
7 Pull-ups
Rest 60 seconds
3 Rounds
5 Push Press 95/65
5 V-Ups
Rest 60 seconds
3 Rounds
3 Deadlifts 95/65
3 Push-ups
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October 4, 2013
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
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October 3, 2013
WE LIFT THINGS UP AND PUT THEM DOWN.
One gym’s response to Planet Fitness:
Deadlift
3-3-3-3-3-3-3
Then,
5 Rounds for Time:
10 Push Press (95/65)
10 Burpees
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October 2, 2013
Reminder: order by tonight (Wednesday night) for Kettlebell Kitchen delivery on Monday, Oct. 7! #paleo
5 Rounds for Time:
3 Power Snatches (95/65)
6 Pull-Ups
12 Deadlifts (95/65)
24 Double-Unders
Rest 45 seconds
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October 1, 2013
Great things are happening in the gym every day.
Sustain the hard work!
For Time:
Row 2000m
Then,
5 Rounds
1 Rope Climb
10 Push-Ups
15 Air Squats
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September 30, 2013
Awesome SQUATS today!
As of right now we’ve had over 465+ lbs of PRage in the gym and the 8pm hasn’t even finished yet.
The LuRong TT2B Chipper
50 Thrusters
50 Toes-to-Bar
There is a 10min time cap.
Men
Level I (1)
50 – 45 lb Thrusters
50 – Anchored Ab Mat Sit-Ups
Level II (2)
50 – 65 lb Thrusters
50 – Ab Mat Sit-Ups
Level III (3)
50 – 95 lb Thrusters
50 – Toes-to-Bar
Women
Level I (1)
50 – 30 lb Thrusters
50 – Anchored Ab Mat Sit-Ups
Level II (2)
50 – 45 lb Thrusters
50 – Ab Mat Sit-Ups
Level III (3)
50 – 65 lb Thrusters
50 – Toes-to-Bar
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September 29, 2013
RETEST DAY.
Come in prepared to demolish your old back squat and set a new personal best. #moarsquatz
Retest 1RM back squat
Then,
8min AMRAP:
5 Front Squats (135/95)
10 Bastards
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September 27, 2013
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
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