October 31, 2013
Lurong WOD 1 Repeat: 18 min amrap: 21-18-15-12-9-6-3 Wall balls Deadlifts Box jumps For LuRong Challenge Competitors, movement specifications are: Wall Balls: L3 (20/14), L2 (20/14), L1 (12/8) Deadlifts: L3…
October 29, 2013
OH YEAH! 400m run 50 pull ups 40 Russian twist 200m run 60 Wall ball (20/14) 50 sit-up 200m run 70 hang snatch (75/45) 60 toe to bar 400m run…
October 28, 2013
"CFW 12" 1000m row Then 12 minute AMRAP: 12 KB Swings (45/35) 8 Box Jumps (20/12) 4 Front Squats (95/65)
October 25, 2013
20 minute amrap: 5 Deadlift (245/205) 10 KB Swings (55/45) 10 Box jumps (24/20)
October 24, 2013
Lurong WOD 7 3-5-7-9-11 Burpees Front Squats (L3 and L2: 95/65; L1: 45/35) Push Press 100 m Farmers Carry (L3 and L2: 53/35; L1 35/25) in between each round then…
October 23, 2013
Skill: Snatch Balance 400m Run Then 21-15-9 Overhead Squat (135/95) Knee to Elbow **20 double unders after each round** or **40 singles** 9-15-21 KB Sumo High Pull (70/55) Toe to…
October 22, 2013
Skill: snatch balance 4 rounds: 6 pull up 6 box jump (6 minute time cap. Rest if finished early) 3 rounds: 10 push press (115/75) 10 sit-up (6 minute time…
October 21, 2013
"CFW 8" 75 double unders (150 singles) Then 4 rounds: 8 clean and jerks (135/95) 8 Russian twist (20/14) L+R= 1 8 power snatch 8 overhead squat 8 toe to…
October 18, 2013
400m Run 30 Wall Balls (20/14) 100m Run 30 Ball Slams 100m Run 30 Med Ball Clean 400m Run