carrie

STRENGTH FLOOR PRESS   5X5      RX 155-135/105-85 THEN 15 MIN AMRAP 5 FLOOR PRESS   135/95 7 BB ROLL OUTS 9 DB SQ CLEANS  45/25  

Lurong WOD. # 3  5 Rds RX.  20 Burpees          20 KB Swings.  53/35 Sc.   20 Burpees         20 KB Swings.  35/25

“Annie”. 50,40,30,20,10 Double Unders Situps Also make up Lurong WODs 1,2 if you missed them.

ATOM ZINIEWICZ (5/3/78 – 9/21/12) We love you Atom. Rest in Peace. CFL Family and Friends, we will be running Atom’s Birthday WOD today and tomorrow. “COACH” 15 Man-Makers (45s/25s) 30 Wall Balls (20/14) 45 Explosive Push-Ups 60 Hammer Swings… Read more »

  Strict Press 3-3-3-3-3-3-3

  AMRAP: 15 Minutes 3 Front Squats (115/85) 6 Burpees Broad Jumps 9 Bent over Rows    

  Skill/Strength:  One arm overhead Kettlebell Squat O/H KB Squat ladder (12/16/20/24)   Then…   “Christine”   3 Rounds for Time 500m Row 12BW Deadlifts 21 Box Jumps (24/20)   Scaled: 12 1/2 BW Deadlifts 21 Box Jumps (16/24) This… Read more »

  Ta-Ta-Tabata!   Hammer Swings (Rx:  20/12; Scale: 12/8) Burpees Push-Ups KB Twists (24/16)   Complete as many reps as possible of each exercise in 20 seconds with 10 second rest; repeat for a total of 8 intervals (4 minutes… Read more »

  5 x 3 Snatch Pulls @ 75% of 1 RM DeadLift then… “Randy” 75 Power Snatch (75/55)   This is part of the LuRong Paleo Challenge so if you are signed up, be sure to get in and do… Read more »

Reminder:  No classes today due to CrossFit Power Lifting Seminar. Normal schedule resumes Monday.