Thursday, January 17, 2019

WOD 1-18-19

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



Tuesday, January 15, 2019

WOD 1-16-19

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

Monday, January 14, 2019

WOD 1-15-19

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

Sunday, January 13, 2019

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.  

Thursday, January 10, 2019

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!

Wednesday, January 9, 2019

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.

Tuesday, January 8, 2019

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



Monday, January 7, 2019

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!

Sunday, January 6, 2019

WOD 1-7-19

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

Thursday, January 3, 2019

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



Wednesday, January 2, 2019

Tuesday, January 1, 2019

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