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 »
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 »
16 NOVEMBER, 2012
LURONG WOD # 3 REPEAT 5 RDS 20 BURPEE’s 20 KB SWINGS RX: 53/35 Sc: 35/25
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
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
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″
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 »
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 »
28 Sept, 2012
30 Power Cleans 60 Mtn Climbers 20 Power Cleans 60 Mtn Climbers 10 Sq Cleans Sc RX 75/45 … Read more »