9/19/14 WOD


Main – CrossFit

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Half kneeling Chop (with band) (3×6 (full inhale and exhale))

Lateral Mini Band Walk (3×15 (each side))

Onomatopoeia (Time)

8 RFT

4 Hang power clean (135/85) (165/105 Rx+)
7 burpee over bar
8 min cap

White band-10 KBS Russian

9/18/14 WOD


Main – CrossFit

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Deadlift (5×5 @65%)

Lurong Living Capacity Test #1 (4 Rounds for reps)

Level III (3) (black band; Rx+)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 /115 lb Back Squat
1 Minute Rest
1 Minute- 135/95 lb Shoulder to Overhead

Level II (2) (green/orange band; Rx)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115/80lb Back Squat
1 Minute Rest
1 Minute- 95/65 lb Shoulder to Overhead

Level I (1) (white band)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65/45 lb Shoulder to Overhead

9/17/14 WOD


Main – CrossFit

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Single leg Hip Thrust (3×8 each)

Reverse Crunch (3×10)

Metcon (AMRAP – Rounds)

4 RNFT

10 ring T’s
:45 side plank each
8 yoga push ups
6 pistols each

9/17/14 STAPLES


Main – STAPLES HQ

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Metcon (Time)

400m buy in

100m Bear Crawl (half and back)
50 Push Ups
50 Air Squats
100m burpee broad jump (half and back)

400m buy out

25 min cap

9/16/14 WOD


Main – CrossFit

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Power Clean + Hang Power Clean + Power Clean (6×1@70%)

Grass Fed (Time)

100 DU (orange/black)/ 50 DU scale

21 KBS (russian; 53/35) (70/44lb Rx+)
15 Box Jumps (24/20in Rx) (30/24 Rx+)
3 rds

100 DU (orange/black)/ 50 DU scale

9/15/14 WOD


Main – CrossFit

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Front Squat (3×10@65%)

Landmine Press (3×8 (heavier than previous))

Classy (Time)

4  RFT

15 toe to bar
10 front squat (95/65)
5 thruster (95/65)

White-leg lift, DB squat, DB thruster
Black-115/75lb

12 min cap