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February 19, 2013

WOD:  “Fate Of The Hopper”   The Hopper Is A Tool We Use For Randomization Of CrossFit Exercises. Like A Lottery Draw, We Will Place Numerous Exercises Inside Of The Tumbler And Fate Will Choose The Exercises Of Your Particular… Read more »

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3 December 2012

Athletes, Unfortunately it looks as though we will need to cancel evening classes as well.  We were a bit too ambitious that the gym would be back in working order after the Cold War.  Classes will commence again tomorrow at… Read more »

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26 NOVEMBER, 2012

STRENGTH:  FRONT SQUAT  FROM RACK                                 1-1-1-1-1   PUSH FOR 1 RM     THEN                       EMOTM FOR 15 M          2 POWER CLEANS  RX 115/75  SC 95/65          2 FR SQUATS BAR CAN NOT DROP      PENALTY: 1 BEAR CRAWL AROUND… Read more »

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16 NOVEMBER, 2012

LURONG WOD # 3 REPEAT 5 RDS 20 BURPEE’s 20 KB SWINGS RX: 53/35  Sc: 35/25

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11 NOVEMBER, 2012

HLCLV: CROSSFIT TOTAL STRICT PRESS BACK SQ DEADLIFT TOTAL OF ALL THREE LIFTS   OPEN GYM: LURONG MAKE UP “RANDY”    75 POWER SNATCH FOR TIME RX: 75/55   SC 45/35   SKILL WORK FOR THE WEEK:  RINGS  

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5 NOVEMBER, 2012

CLEAN WORKSHOP: FIRST 20-30 MINS IS DEDICATED TO CLEAN TECHNIQUE AND FORM THEN WOD:  30 SQUAT CLEANS FOR TIME ADV: 155/105  RX: 135/95  SC1: 115/75  SC2: 95/65

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15 OCTOBER, 2012

STRENGTH:  PUSH JERK  (FROM THE RACK ) 2-2-2-2-2   WOD:    12 MIN AMRAP 200M RUN 5 HSPU SCALE OPTIONS:  HS NEGS,  10 SEC HS HOLDS INVERTED PUSH UPS FROM BOX 15 BOX JUMPS   24″/20″  

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5 OCT , 2012

‘RUCK MY WORLD” 800 M RUCK RUN     RX 45/25  SC 35/15 40 RUCK SQUATS 30 RUCK PUSH UPS 20 RUCK SQUATS 10 RUCK PUSH UPS 800 M RUCK RUN   WE WILL OFFER THE LURONG SKILL WOD # 1 AGAIN… Read more »

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3 OCT, 2012

STRENGTH:  HANG SNATCH                                   5 X 3 @  65% of  1 RM WOD:      SNATCH COMPLEX  @ 60% OF 1 RM                     8 RDS                     3   SNATCH PULLS                     5  POWER SNATCH                     1   SQ SNATCH w 3 sec HOLD AT… Read more »

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28 Sept, 2012

30 Power Cleans 60 Mtn Climbers 20 Power Cleans 60 Mtn Climbers 10 Sq Cleans          Sc                      RX        75/45          … Read more »

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