(551) 427-5077

Saturday – October 31

In teams of 2 (1 working/1 resting)

Run 400 M (200 M each)

100 Sumo Deadlift High Pull (75/55)

Run 400 M (200 M Each)

100 Wall Balls (20/14)

Run 400 M (200 M Each)

100 KB Swings (53/35)

Run 400 M (200 M Each)

100 Overhead Lateral Step Ups (25/15)

Run 400 M (200 M Each)

100 Burpees

 

Friday – October 30

 

21-18-15-12-9-6-3

Push Press (115/75)

Front Squat (115/75)

*22 Minute Cap

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THERE IS  NO 7:15 PM CLASS TONIGHT

 

Thursday – October 29

For Time: 

75 Double Unders 

21 Deadlifts (225/135)

21 Box Jumps (24/20)

21 Sit Ups

50 Double Unders

15 Deadlifts 

15 Box Jumps

15 Sit Ups

25 Double Unders

9 Deadlifts 

9 Box Jumps

9 Sit Ups

 

 

 

Wednesday- October 28

 

25 Minute AMRAP

400 M Run 

3 Rounds 

5 Pull Ups

10 Push Ups

15 Air Squats

*We will have options besides running if weather does not cooperate

 

Tuesday – October 27

LURONG CHALLENGE BENCHMARK WOD #2!

9 Minutes

20 Ground to Overhead

7 Bar Facing Burpees

15 Ground to Overhead

7 Bar Facing Burpees

10 Ground to Overhead

7 Bar Facing Burpees

5 Ground to Overhead

7 Bar Facing Burpees

Max Rep Ground to Overhead

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Level I Weights

(20# Med Ball/14# Med Ball)

(45/35)

(65/45)

(95/65)

(115/85)

Level II Weights

(65/45)

(75/55)

(95/65)

(135/95)

(155/105)

Level III Weights

(95/65)

(135/85)

(155/105)

(185/135)

(225/155)

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*Ground to Overhead can be a Snatch OR Clean & Jerk

**Compare results to September 22, 2015

Monday – October 26

 

Part 1:

5 Rounds

Row 250 M

Rest 1 Minute

*Record fastest and slowest time

Part 2:

5 x 5 

Front Squat 

*Add 5-10 Pounds from October 5, 2015 OR aim for 80+% of 1 rep max

 

Saturday – October 24

“Filthy Fifty”

For Time:

50 Box Jumps (24/20)

50 Jumping Pull Ups

50 KB Swings (53/35)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45/35)

50 Supermans

50 Wall Balls

50 Burpees

50 Double Unders

*35 Minute Cap

*Compare Results to June 6, 2015 or October 25, 2014

*If this is your first time doing this and you are new to Crossfit (within past 3 months), scale reps to 30 or 40 reps per movement.

Friday – October 23

Part 1:

7 Sets

1 Power Clean

Rest 10 Seconds

1 Squat Clean

*Work up to a heavy load, each set should be 70+% of 1 rep max clean

Part 2:

For Time:

30 Squat Clean and Jerks (145/95)

*Appropriate percentage for this WOD is 65-70% of 1 rep max if you want to scale up or down

*14 Minute Cap

 

Thursday – October 22


For Time:

60 KB Swings (53/35)

60 Wall Balls (20/14)

60 Hang Power Snatches (75/55)

*Each time you break a set and/or switch movements, perform 5 burpees 

*25 Minute Cap