WOD 2-1-19

EMOM x 7- 1 PSN

—————————

3:00- max PSN (135/95)

*1:00 rest

2:00- max PCL + J

*1:00 rest 

1:00- max lat bar burpees 

WOD 1-31-19

5 rds-
500 m row
2 rope climbs
*2 min rest btw

WOD 1-30-19

Lurong Week 3 WOD:
"Karen Meets Annie"
50-40-30-20-10
WB *10 ft target (20/14)
DU
Sit-ups *to wall

WOD 1-29-19

EMOM x 18-
1- 40 sec farmer carry
*every 30 ft. counts as rep
2- 12 ring row
3- 12 ring dip

WOD 1-28-19

EMOM x 10- 1 CL + 1 FSq + 1 jerk
————————————————
30 FSq
20 S2OH
10 Dball over shoulder
20 S2OH
30 FSq

WOD 1-25-19

Partner WOD-
200 DU (share any way)
30-20-10
Synchro WB (20/14)
Synchro burpee
200 DU (share any way)

WOD 1-24-19

6 sets-
5 P.Jerk + 5 DBall over shoulder
*2:00 rest btw
---------------------------------------------
A- 3 x 10 suitcase DL
B- 3 x :45 side plank
C- accumulate 30 HSPU

WOD 1-23-19

Lurong WOD Week #2
9 min AMRAP-
13 T2B
13 KBS (70/53)
13 over the box jump (30/24)

WOD 1-22-19

EMOM x 18-
1- 30 sec max AAB cal
2- 30 sec max 30' shuttle run
3- 30 sec max push-ups

WOD 1-21-19

EMOM x 7- 2 clusters
——————————
3 x 3:00 AMRAP ladder-
3-3, 6-6, 9-9, etc...
Thruster (95/65)
C2B
1:00 rest btw
*start back at 3’s each time

WOD 1-18-19

1 PSN every :30 x 10:00
-----------------------------------
21-15-9
HPSN (75/55)
box jump (24/20)

WOD 1-17-18

3 x 1,000 m row
*rest btw

WOD 1-16-19

Lurong Challenge WOD #1
9 min AMRAP-
8 bar facing burpee
7 cleans (135/95)
6 FR lunges
5 S2OH

WOD 1-15-19

EMOM x 20-
1- max strict pull-up
2- 12/10 cal AAB
3- 15 dbl KBS
4- 45 DU

WOD 1-14-19

"Joe"
8 rds-
100 m run
16 WB(20/14)
*3 burpees EMOM

Joe is Coach Holly's brother.  This Wednesday marks the 16 year 

anniversary of the tragic car accident that left

him in a semi coma.  Give it your all on this one...

because YOU CAN.  Some can not.  

WOD 1-11-19

15 min- Skill work
--------------------------
"Jackie"
1,000 m row
50 thrusters (45/35)
30 pull-ups

Saturday is our last day of the CrossFit Kids winter session.

Stay tuned for a spring time mini camp announcement!

WOD 1-10-19

For completion and quality-
10-9-8-7-6... 1
DB row
T2B
Single leg DL
*30 sec Dball hold btw each rd.

WOD 1-9-19

10 min to find max for complex:
3 DL
2 HPCL
1 Jerk
*hands must stay on barbell
--------------------------------------------
8 min AMRAP-
6 PCL and jerk (165/115)
12 lat over bar burpees

WOD 1-8-19

Tabata-
AAB
DU
Hang DB PSN
Hallow hold
1:00 rest btw

Still a few more days to sign up for the 

2019 Lurong Challenge!  Join our team!

WOD 1-7-19

BSq 3-3-2-2-1-1
————————
21-15-9
FSq
Ring dip

WOD 1-4-19

Partner WOD- "You Go, I Go"
12 rds-
1 Sq CL *heavy
9 burpee
9 DL *same bar
8 box jumps
*partners will take turns, completing 6 rds each

WOD 1-3-19

4 rds-
1:00- shuttle run
1:00- DU
1:00- KBS
1:00- rest

WOD 1-2-19

5 sets- 1 P.Press + 1 P. Jerk + 1 Sp. Jerk
----------------------------------------------------
7 min AMRAP ladder-
1-1, 2-2, 3-3, etc...
S2OH (135/95)
T2B