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.
[fbcomments]
Today's WOD
Your workout of the day!
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.
[fbcomments]
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
[fbcomments]
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
[fbcomments]
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)
[fbcomments]
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
[fbcomments]
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
[fbcomments]
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
[fbcomments]
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
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym