Monday, 1/8/2018

1min Jumping Jacks
1min Runing
1min Row
Then
5 Burpees
5 Windmills (Right)
5 Side Plank with Elbow Touch (Right and Slow)
10m Baby Crawl
10 German Swings (Right)
5 Burpees
5 Windmills (Left)
5 Side Plank with Elbow Touch (Left and Slow)
10m Baby Crawl

10 German Swings (Left)


We will be doing the 2018 Lurong Living Challenge! This is a great opportunity to get back in track after having a little fun during the Holidays. Registration is open with some great prizes! Don't wait sign up TODAY! We start January 15! http://bit.ly/2m9YrRY
January 8 - January 13
Day – Focus – Completion - Time
Monday -Press
Tuesday –Lower Body / Snatch
Wednesday –Deadlift
Thursday –Conditioning/ Cleans & Jerks
Friday –Combo
Saturday –Lower Body
01/08/2018 - CrossFit Strength 1

Score Type:: Total Weight

Primer
3 Sets
8 each side Tall Kneeling kb or DB Sea Saw Press http://bit.ly/2CQk0Au
20 Weighted Sit Ups
30 Slow Weighted Russian Twists

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1 x 6 01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6

Score Type:: Total Weight

Push Press w/ 3 sec. hold OH and 4 sec. descending x
3 x 6
DB Flies
3 x 10
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01/08/2018 - CrossFit WOD 1

Score Type:: Total Time

4 Rounds: On the 4:00
21/15 Calorie Row
14 Alternating Dumbbell Cleans (50/35)
7 Burpee Box Jump Overs (24/20)
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DeadLifts Basics

Score Type:: Total Time

Deadlifts
3 Rounds
10 Box Jumps
5 DeadLifts
200m Row
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Sumo High Pull Basics

Score Type:: Rounds and Reps

7 min AMRAP
7 Sumo High Pulls
7 Slam Balls
7 KB Swings
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01/08/2018 - CrossFit Lite WOD 1

Score Type:: Total Weight

3 Sets
8 each side Tall Kneeling kb or DB Sea Saw Press http://bit.ly/2CQk0Au
20 Weighted Sit Ups
30 Slow Weighted Russian Twists
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01/08/2018 - CrossFit Lite WOD 1

Score Type:: Total Time

Push Press w/ 3 sec. hold OH and 4 sec. descending x
3 x 6
DB Flies
3 x 10
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01/08/2018 - CrossFit Lite WOD 3

Score Type:: Total Time

4 Rounds: On the 4:00
21/15 Calorie Row
14 Alternating Dumbbell Cleans (50/35)
7 Burpee Box Jump Overs (24/20)
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Comments

MARY CARROLL 9 months, 1 week ago / Reply

01/08/2018 - CrossFit WOD 1: 2:19
Notes: 25#db

MARY CARROLL 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 55 lbs
Notes: 10# db flies

MARY CARROLL 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 1: 16 lbs
Notes: 12kg sit up 8kg Russian twist

JESSIE SCHAUB

JESSIE SCHAUB 9 months, 1 week ago / Reply

01/08/2018 - CrossFit WOD 1: 1:55

JESSIE SCHAUB

JESSIE SCHAUB 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 80 lbs

James Pride

James Pride 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 80 lbs

Tammy Sacharski

Tammy Sacharski 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 95 lbs

Jennifer Nedostup

Jennifer Nedostup 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 70 lbs

James Lueken 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 75 lbs

AMY STECHSCHULTE 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 70 lbs
Notes: failed at 4 then did 2 more

Michael Barry 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 95 lbs

ELENA Edwards

ELENA Edwards 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 85 lbs
Notes: 1x6 with 3sec pause, 4sec down

ELENA Edwards

ELENA Edwards 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 1: 24 lbs
Notes: 12kg kettlebell's

KATIE BARRY

KATIE BARRY 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 65 lbs

John Barry 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 125 lbs

Michael Widlansky 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 115 lbs

David Friesch 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 95 lbs

Scott Latzke

Scott Latzke 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 1: 95 lbs

Bryan Nill

Bryan Nill 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 2 Push Press Tempo x 3 x 6: 155 lbs
Notes: Go heavier next time

Bryan Nill

Bryan Nill 9 months, 1 week ago / Reply

01/08/2018 - CrossFit Strength 1: 54 lbs
Notes: 54LB KBS

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