WOD

Thursday 10.5.2014 Lurong Paleo Challenge

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“THE TRIPLET RETEST” 11 Minute AMRAP:Ascending Ladder (3, 6, 9, 12, 15, 18…) Level III Wall Balls- 20/14 lbs with a 10/9′ target Box Jumps- 24/20″ Deadlifts- 115/75 lbs Level II – 14/10# to 10/9′ – 20/16″ – 105/65# Level l – MedBall Cleans 14/10# – 16/12″ – 95/55# Score is total number of reps

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Wednesday 11.5.2014 Disgustingly Fun

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TEAM WOD With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:) 6 minutes of Farmer’s Carry, as heavy as possible, for max distance 6 minutes of Sled Drag, bodyweight, for max distance 6 minutes of Rowing, for max calories 6 minutes of Cleans, 155/105, for max reps 6 minutes of Assault Bike for max calories 6 minutes of Medball Cleans as heavy as possible for max reps

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Tuesday 11.4.2014 WOD

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House Of Crossfit 21-18-15-12-9-6-3 of: Cals on Assault Bike or rower and AbMat sit-ups

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Monday 11.3.2014 Lurong Paleo Challenge

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6×6 Back Squats, “THE OLYMPIAN RETEST” 9 Minute AMRAP: Level III 20 G2OH- 95/65 lbs 7 Bar Facing Burpees 15 G2OH- 135/85 lbs 7 Bar Facing Burpees 10 G2OH- 155/105 lbs 7 Bar Facing Burpees 5 G2OH- 185/135 lbs 7 Bar Facing Burpees AMRAP G2OH- 225/155 lbs Level II – 65/45# – 75/55# – 95/65# – 135/95# – 155/105# Level 1 – (medball) 20/14# – (barbell) 45/35# – 65/45# – 95/65# – 115/85# The athlete’s score is the total number of reps completed.”

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Saturday 11.1.2014 WOD

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4 rounds 20 one arm dumbbell thruster (45/35#) 400m run

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Friday 10.31.2014 WOD

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10-8-6-4-2 Clean and Jerk (135/95) After each set, complete 2 Rounds: 5 Pull-Ups 10 Pushups 15 Air Squats

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Wednesday 10.29.2014 WOD

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Strength: A. Snatch Grip Push Press from behind neck – quickly work up to a heavy single B. Snatch Grip Push Jerk from behind neck – quickly work up to a heavy single WOD: 15 Power Snatches (95/65) 100 Double-Unders 12 Power Snatches (115/80) 100 Double-Unders 9 Power Snatches (135/95) 100 Double-Unders 6 Power Snatches (155/105)

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Tuesday 10.28.2014 Lurong Paleo Challenge WOD 8

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THE CAPACITY RETEST 13 Minute AMRAP: Level III 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Chest to Bar Pull Ups 1 Minute Rest 2 Minutes- 165/115 lb Back Squat 1 Minute Rest 1 Minute- 135/95 lb Shoulder to Overhead Level II – Pullups – 115/80# – 95/65# Level I – Jumping Pullups – Air Squats – 65/45# The athlete’s score is the total number of reps completed. 5 x 10 unbroken box jumps at a height that is higher than you are used to using. THE CAPACITY RETEST 13 Minute AMRAP: Level III 4 Minutes- Row for …

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Monday 10.27.2014 WOD

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Strength: Deadlift Build to a Heavy 3 Rep WOD: AMRAP 5: 5 Deadlifts (185/135) 10 Wallballs (20/14)

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Friday 10.24.2014 WOD & Party YO!

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3 rounds: 400 Meter Run 30 Box Jumps (24/20) 20 Push Presses (115/80) DP, 8, 9 and 1215 only Halloween party at 7 pm!

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