Today's WOD

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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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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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

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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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“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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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)

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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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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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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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“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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