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!

Strength:
10 Minutes to establish a 1RM back squat

WOD:
3 Rounds for time

10 Deadlifts-Go Heavy (275/185)
50 Double Unders

Rest....Then Complete
3 Rounds Max effort unbroken pullups
rest as long as necessary in between rounds


Courtesy of Outlaw CrossFit modified to our box and equipment needs

Strength
Snatch


WOD
5 Rounds
200m Run
10 Squat Cleans to Thruster
15 Burpees

Courtesy of Outlaw CrossFit modified to our box and equipments

Lurong Paleo Challenge WOD #4

Didn't make it in yesterday?

You got it...."Filthy Fifty Remix" =)

If you did....Lurong Challenge WOD 4

Welcome Monday!!!

"Filthy Fifty Remix"

50 Box Jumps 24/18
50 MB Deadlift
50 Wall Balls 20/14
50 Lunges
50 Push Press
50 Ball Slams
50 Air Squats
50 KB Swings
50 Situps
50 Burpees

Lurong Performance WOD 3

7 minute Diane Ladder
Deadlifts
Hspu's

RX= 225/155 DL

Example: 1,1,2,2,3,3,4,4,5,5...and so on

Strength:
Split Jerk
Form Work
3-3-3


WOD:
4x400m Run
Rest exactly 2:00 minutes between each run

Rest Day!

Strength:
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.

Strength:
Back Squat

WOD:
5 Rounds
15 C2B Pullups
200m Run
20 Wall Balls


If you don't already like CROSSFIT OLYMPIC LIFTING CERTIFICATIONS page of Facebook,  please do so, or at least look at it. This page has a ton of extremely useful information on it.

Warmup:

Agility Drills
Junkyard Dog
Over and Unders

Group Burgener Warmup
Form Work!

WOD:
30 T2B
1km Row
30 T2B

Team WOD:
100 Pushups
100 Situps
100 KB Swings
100 Lunges
1000m Row

Rest Day!


Remember....Nothing is impossible with a willing heart!

Strength Day

Shoulder Press
Deadlift

Back Squat:
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

Lurong Paleo Challenge WOD 2
See Coach for further details

-or-

Strength:
Full Snatch 3-3-3-3-3
(same weight)

WOD:
3 Rounds for total reps

1:00 minute ME HSPU
1:00 minute ME Front Squats 135/95
1:00 minute ME Pullups
Rest 1 Minute between rounds

Last day to redo or do Lurong Living Challenge WOD

-or-

Strength:
Work on TGU

WOD:
Run 1 Mile
30 Pullups
30 Ring Dips

Rest Day!!!

Strength: 

OHS 3-3-3

WOD: 

4 Rounds 

10 Front Squats

400m Run

Back Squat
3-3-3

WOD:
5 Rounds
3 HPC-Hang Power Clean
6 Box Jumps
12 T2B
3 HSC-Hang Squat Clean
Rest 1 Minute between rounds

Courtesy of Outlaw Crossfit-121002-Modified for our box and time frame!

Lurong Challenge WOD

-or-

Strength:
Snatch 2-2-2

WOD:
5 Rounds
25 Jumping Squats
20 Push Press
15 Pullups

Courtesy of Outlaw CrossFit-121001-Modified for our box!