November 14, 2013
The ladies just hanging out at the 8pm WOD.
Hang Clean + Jerk, 2+1 @ 55%, every 45 seconds for 9 minutes
Then,
3RFT:
500m row
15 ring dips
15 front squats (95/65)
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Today's WOD
Your workout of the day!
November 13, 2013
Overhead Squats? No big deal.
“Two Girls; One Chipper”
For Time:
15 HSPU
15 Deadlifts (225 /155)
15 C2B Pull-ups
15 Thrusters (95/65)
Run 800m (you probably won’t want a jacket by this point)
10 HSPU
10 Deadlifts
10 C2B Pull-ups
10 Thrusters
Run 400m (yep, no jacket)
5 HSPU
5 Deadlifts
5 C2B Pull-ups
5 Thrusters
Run 200m
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November 12, 2013
“Fran”
Establish a new Overhead Squat 3RM
Compare to 25SEP13
Then.
3 rounds for total reps:
45 seconds of Rowing (calories)
Rest 25 seconds
45 seconds of Kettlebell Swings (53/35)
Rest 25 seconds
45 seconds of Burpees
Rest 25 seconds
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November 11, 2013
Establish a new Push Press 3RM
Compare to 10JUL13
Then.
Death by Burpee Pull-ups
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November 10, 2013
Please help get the word out about Monday’s event! Feel free to bring a friend to the WOD today.
“ARMISTICE”
Sign up and donate here.
9 minute AMRAP:
100 meter sprint
11 sit-ups
11 air squats
100 meter sprint
22 sit-ups
22 air squats
100 meter sprint
33 sit-ups
33 air squats
*Add 11 reps to the sit-ups and air squats for each additional round
2 minute rest and reflection followed by:
9 minute AMRAP
100 meter sprint
11 push-ups
11 box jumps (24”/20”)
100 meter sprint
22 push-ups
22 box jumps
100 meter sprint
33 push-ups
33 box jumps
*Add 11 reps to the push-ups and box jumps for each round
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m. each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
The 11 minutes of work and the 11-based rep scheme represent the rich history of Veteran’s Day.
The two-minutes of rest/reflection represent this moment of silence at the Tomb of the Unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
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November 8, 2013
Our tanks and shirts are guaranteed to add 10 pounds to your deadlift. Not to mention, you will look seriously awesome.
Do we have good-looking members, or what?!
Thruster
1-1-1-1-1-1-1
Then,
“Fran”
Compare to 24AUG13
21, 15 and 9 reps of:
Thrusters (95/65)
Pull-ups
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November 7, 2013
Deadlift
10-10-10
Then.
12min AMRAP
50′ Overhead Walking Lunge w/ Medicine Ball
30 Situps w/ Medicine Ball
10 Power Cleans 95/65
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November 6, 2013
Reminder: there is NO 11:30 class today (Thursday), as we’re installing new floors!
All other classes will run as scheduled.
21, 15 and 9 reps of:
Push press (95#/65#)
Pistols
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November 5, 2013
This is the last LuRong WOD!
The LuRong Living Original REMIX (compare to 24SEP13)
12min time cap to complete:
100 burpees
100 kettlebell swings
The athlete may break up the movements and rep scheme in any order they choose.
Movement Details – Men
Level III (3)
100 – 53 lb Kettlebell Swings
100 – Burpees
Level II (2)
100 – 35 lb Kettlebell Swings
100 – Burpees
Level I (1)
100 – 25 lb Kettlebell Swings (we will use a 26# KB)
100 – Burpees No Press
Movement Details – Women
Level III (3)
100 – 35 lb Kettlebell Swings
100 – Burpees
Level II (2)
100 – 25 lb Kettlebell Swings (we will use a 26# KB)
100 – Burpees
Level I (1)
100 – 15 lb Kettlebell Swings (we will use an 18# KB)
100 – Burpees No Press
*Any 1 REP not completed within the 12-minute time cap will be added on as 1 additional second.
*A completed workout is 200 reps total.
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November 4, 2013
Split Jerk
Establish 1RM
Then,
8min AMRAP
10 Wall Balls
10 Pull Ups
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