Strength:
Push Press 3-3-3
WOD:
In 4 Minutes
Complete a 400m Run
with the remaining time
complete as many burpees as possible
Rest 1 minute and repeat until you get to 50 Burpees
-or-
if you have not completed the Lurong WOD for this week, you need to do so today!
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Monday, October 29, 2012
Wednesday, October 24, 2012
Tuesday, October 23, 2012
Monday, October 22, 2012
Sunday, October 21, 2012
Friday, October 19, 2012
Thursday, October 18, 2012
Wednesday, October 17, 2012
Work on Overhead Squat
WOD:
Lurong WOD #3
Deadlifts
Hspu/Hand release pushup ladders
WORD of the DAY: Anytime we are in the box, I encourage everyone to ask questions, question movements, critique others (this includes the coach) on form, and get involved. We will be better lifters as we start to educate ourselves on how and why. That doesn't mean I will have all of the answers, but if I don't have one, maybe someone else will or I will find someone that does.
Tuesday, October 16, 2012
Monday, October 15, 2012
Wednesday, October 10, 2012
Tuesday, October 9, 2012
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR20FGE5poYHxZ3bekegBiUopuD2ox8tjd3Nfw2xNwYCsJDQ8Rfz9vUZFkoSS2rKSsXryXDa3xZ1l5AyfX0mYmjPwb-NvGyNd-DJ72yFDafbRrYtljWpeJ5mmhQ_-tYn7YasbfdOJsUC4/s320/38313852-_MG_5499.jpg)
Set 1: Every 30 seconds for 2:00 (5 total reps) - 1 rep @ 70%
Rest 2:00
Set 2: Every 45 seconds for 2:15 (4 total reps)- 1 rep @ 75%
Rest 3:00
Set 3: Every 60 seconds for 2:00 (3 total reps)- 1 rep @ 80%
WOD:
3 Rounds
Row 500m
75 Double Unders
Courtes of Outlaw CrossFit-121008 Modified to fit our time and equipment
Monday, October 8, 2012
Friday, October 5, 2012
Thursday, October 4, 2012
Wednesday, October 3, 2012
Tuesday, October 2, 2012
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