9/23/14 WOD


Main – CrossFit

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Hang Power Clean + Power Clean + Hang Power Clean (5×1 @85%)

Turbulance (Time)

2 RFT (as fast a possible)

400m run
30 Toe to bar
20 Thrusters (100/65lb Rx)

13 min cap

9/22/14 WOD


Main – CrossFit

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Back Squat (3×5 @85%)

Lurong Living The Olympian (AMRAP – Reps)

9 min AMRAP

MEN (level 3-level 2- level 1)
20 G2OH- 95,65,20 lbs/
7 Bar Facing Burpees
15 G2OH- 135,75,45 lbs
7 Bar Facing Burpees
10 G2OH- 155,95,65 lbs
7 Bar Facing Burpees
5 G2OH- 185,135, 95lbs
7 Bar Facing Burpees
AMRAP G2OH- 225,155,115 lbs

WOMEN (level 3-level 2- level 1)
20 G2OH- 65,45,14 lbs
7 Bar Facing Burpees
15 G2OH- 85, 55,35 lbs
7 Bar Facing Burpees
10 G2OH- 105,65,45 lbs
7 Bar Facing Burpees
5 G2OH- 135,95,65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155,105,85 lbs

9/20/14 WOD


Main – CrossFit

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Shayne (Time)

Partner WOD

24 min AMRAP (9/24/13 funeral)

800m med ball run

AMRAP
(9/18/13)

9 Chest to bar pull ups
18 OH walking lunges (45lb/25lb)
13 DL (225lb/135lb)

-Alternate between runs and the AMRAP. Start where your partner left off

Kids

24min AMRAP
partner
800m run/ row

9 Push ups
18 Walking lunges
13 Burpee box jumps

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