Rest Day!

Lurong Challenge WOD

5 Rounds for time
20 Burpees
20 KB Swings

See coach for details!

CLOSED!!!

CLOSED!!!

Strength:
Power Snatch 1-1-1-1-1-1-1

WOD:
7 Push Press
14 Lateral Box Jumps
21 T2B
7 Push Jerks
14 Lateral Box Jumps
21 T2B
7 Split Jerks
14 Lateral Box Jumps
21 T2B


Courtesy of Outlaw CrossFit-120914-Modified to fit our time frame and equipment.

Rest Day!!!

Strength:
Hang Squat Clean-3-3-3-3-3

WOD:
5 Rounds for Time
14 Burpee Box Jumps
21 KB Swings

Strength:
Bench Press 2-2-2-2-2-2-2


Conditioning:
10 Rounds
30 Double Unders
10 Pull-ups
3 Ground to Overhead

Strength:
Front Squat 3-3-3-3-3-3-3

WOD:
Complete the following in no specific order with as much rest time as needed between.

5K Row for time

150 Situps for time

As many jump rope singles in 10 minutes as possible

Strength:
Deadlift 3-3-3-3-3-3-3

Conditioning
5 Rounds
100m Shuttle (5-10-15-20)
20 HR Pushups
10 Hang Squat Clean to Thrusters 115/75#

This is from original Outlaw CrossFit  and Outlaw Coach modified to fit our time frame and equipment-120817

Rest/Makeup Day!!!

Skill Work:
Hand Stand Holds

Strength Day:
Find 1RM Snatch
Shoulder Press: 3-3-3-3-3-3-3-3

Strength:
Back Squat
1-1-1-1-1
Front Squats
5-5-5

WOD
3 rounds for time of:

10-2 Box Lateral Box Jumps 20" DEMO VIDEO
15 Hspu (regionals standard)
Row 250m



Courtesy of Outlaw CrossFit and Outlaw Coach-120814-modified to fit our time and equipment

Labor Day

WE will only be having a morning team WOD!
8:30 am class