Tuesday, 1/9/2018

Row (:15 easy, :15 medium, :15 fast)
Active Spidermans
Bike (:15 easy, :15 medium, :15 fast)
Active Samson
Shuttle Runs (:15 easy, :15 medium, :15 fast)
Side Lunge
The
1-2 Rounds
20 air squats
10 inch worms
1 minute plank


3 Rounds
5 Good Mornings
5 Front Squats
5 Muscle Cleans
5 Power Cleans
5 Seated Box Jumps

Row (:15 easy, :15 medium, :15 fast)
Bike (:15 easy, :15 medium, :15 fast)
Shuttle Runs (:15 easy, :15 medium, :15 fast)


Paleo Vs Macros http://bit.ly/2DaSN9z
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
01/09/2018 - Barbell Strength Close-Grip OHS 4×3 Light

Score Type:: Total Weight

Close-Grip OHS
4×3 Light

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5 x 3 01/09/2018 - Barbell Strength 2 3-Position Clean 5x1+1+1 @ 75-80%

Score Type:: Total Weight

3-Position Clean
5x1+1+1 @ 75-80%
Warm up accordingly

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4 x 2 01/09/2018 - Barbell Strength 3 Jerk 4×2 @ 80%

Score Type:: Total Weight

Jerk
4×2 @ 80%

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3 x 5 01/09/2018 - Barbell Strength 4 Back Squats 3x5@85

Score Type:: Total Weight

Back Squats
1x5@50, 1x5@60, 1x5@70, 1x5@80, 3x5@85
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5 x 5 01/09/2018 - CrossFit Strength 1 1 1/4 Back Squat 5 x 5

Score Type:: Total Weight

Every 3 mins for 15 mins: 1 1/4 Back Squat
5 1 1/4 Back Squats, pick load
5 min to pick the load

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01/09/2018 - CrossFit WOD 1

Score Type:: Not Scored

Alt EMOM 12:
Every 1 min for 12 mins,
alternating between:
Shuttle Sprint, 100m
20 Russian Kettlebell Swings, 32/24 kg
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01/09/2018 - Accessory

Score Type:: Not Scored

3-4 Sets
10 Curtsy Lunges w/ Band http://bit.ly/2CSBlKe
12 One Legged Bridges w/ Band http://bit.ly/2mdNEpP

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01/09/2018 - CrossFit Lite WOD 1

Score Type:: Total Weight

10 Sets:
10 Goblet Squats
*1 second pause at bottom*
:45 rest bt sets

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01/09/2018 - CrossFit Lite WOD 2

Score Type:: Total Weight

AMRAP 9
10 Forward Lunges
10 Reverse Lunges
10 Side Lunges
:30 Climbing Plank

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01/09/2018 - CrossFit Lite WOD 3

Score Type:: Not Scored

Alt EMOM 12:
Every 1 min for 12 mins,
alternating between:
Shuttle Sprint, 100m
20 Russian Kettlebell Swings, 32/24 kg
Login to submit your score

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01/09/2018 - Barbell WOD 1

Score Type:: Not Scored

Alt EMOM:
Every 1 min for ------,
alternating between:
Shuttle Sprint, 100m
20 Russian Kettlebell Swings, 32/24 kg

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Comments

warren rader

warren rader 1 week, 6 days ago / Reply

01/09/2018 - CrossFit Strength 1 1 1/4 Back Squat 5 x 5: 155 lbs

LYLE STEINBERG

LYLE STEINBERG 1 week, 6 days ago / Reply

01/09/2018 - Barbell Strength 4 Back Squats 3x5@85: 215 lbs
Notes: That was hard

LYLE STEINBERG

LYLE STEINBERG 1 week, 6 days ago / Reply

01/09/2018 - Barbell Strength 2 3-Position Clean 5x1+1+1 @ 75-80%: 135 lbs

Thomas Zuccaro

Thomas Zuccaro 1 week, 6 days ago / Reply

01/09/2018 - CrossFit Strength 1 1 1/4 Back Squat 5 x 5: 185 lbs

Tammy Sacharski

Tammy Sacharski 1 week, 6 days ago / Reply

01/09/2018 - CrossFit Strength 1 1 1/4 Back Squat 5 x 5: 155 lbs

David Friesch 1 week, 6 days ago / Reply

01/09/2018 - Barbell Strength 3 Jerk 4×2 @ 80%: 135 lbs

David Friesch 1 week, 6 days ago / Reply

01/09/2018 - Barbell Strength 4 Back Squats 3x5@85: 150 lbs

Isabelle Tasse

Isabelle Tasse 1 week, 6 days ago / Reply

01/09/2018 - CrossFit Strength 1 1 1/4 Back Squat 5 x 5: 155 lbs

SARAH SCHMIDT

SARAH SCHMIDT 2 weeks ago / Reply

01/09/2018 - CrossFit Strength 1 1 1/4 Back Squat 5 x 5: 75 lbs

IGOR SULIM 2 weeks ago / Reply

01/09/2018 - CrossFit Strength 1 1 1/4 Back Squat 5 x 5: 205 lbs

Alejandro Prego

Alejandro Prego 2 weeks ago / Reply

01/09/2018 - CrossFit Strength 1 1 1/4 Back Squat 5 x 5: 135 lbs

KATIE BARRY

KATIE BARRY 2 weeks ago / Reply

01/09/2018 - CrossFit Strength 1 1 1/4 Back Squat 5 x 5: 75 lbs

Allison Ward

Allison Ward 2 weeks ago / Reply

01/09/2018 - CrossFit Strength 1 1 1/4 Back Squat 5 x 5: 135 lbs

Scott Kogler

Scott Kogler 2 weeks ago / Reply

01/09/2018 - Barbell Strength 4 Back Squats 3x5@85: 205 lbs
Notes: 1 set @ 195; 1 set @ 205

Bryan Nill

Bryan Nill 2 weeks ago / Reply

01/09/2018 - Barbell WOD 1:
Notes: 54 lb kb

ELENA Edwards

ELENA Edwards 2 weeks ago / Reply

01/09/2018 - Barbell Strength 4 Back Squats 3x5@85: 165 lbs
Notes: 3x5

Bryan Nill

Bryan Nill 2 weeks ago / Reply

01/09/2018 - Barbell Strength 4 Back Squats 3x5@85: 235 lbs
Notes: ran out of time

Bryan Nill

Bryan Nill 2 weeks ago / Reply

01/09/2018 - Barbell Strength 3 Jerk 4×2 @ 80%: 185 lbs

ELENA Edwards

ELENA Edwards 2 weeks ago / Reply

01/09/2018 - Barbell Strength 3 Jerk 4×2 @ 80%: 130 lbs

Scott Kogler

Scott Kogler 2 weeks ago / Reply

01/09/2018 - Barbell Strength 3 Jerk 4×2 @ 80%: 165 lbs

Scott Kogler

Scott Kogler 2 weeks ago / Reply

01/09/2018 - Barbell Strength 2 3-Position Clean 5x1+1+1 @ 75-80%: 165 lbs

Scott Kogler

Scott Kogler 2 weeks ago / Reply

01/09/2018 - Barbell Strength Close-Grip OHS 4×3 Light: 75 lbs

Bryan Nill

Bryan Nill 2 weeks ago / Reply

01/09/2018 - Barbell Strength Close-Grip OHS 4×3 Light: 65 lbs

Bryan Nill

Bryan Nill 2 weeks ago / Reply

01/09/2018 - Barbell Strength 2 3-Position Clean 5x1+1+1 @ 75-80%: 155 lbs

Dominic Salvia 2 weeks ago / Reply

01/09/2018 - Barbell Strength 4 Back Squats 3x5@85: 115 lbs

Dominic Salvia 2 weeks ago / Reply

01/09/2018 - Barbell Strength 2 3-Position Clean 5x1+1+1 @ 75-80%: 125 lbs

ELENA Edwards

ELENA Edwards 2 weeks ago / Reply

01/09/2018 - Barbell Strength 2 3-Position Clean 5x1+1+1 @ 75-80%: 130 lbs
Notes: 5x1+1+1

ELENA Edwards

ELENA Edwards 2 weeks ago / Reply

01/09/2018 - Barbell Strength Close-Grip OHS 4×3 Light: 55 lbs
Notes: 1x1

Peter Wiegers

Peter Wiegers 2 weeks ago / Reply

01/09/2018 - Barbell Strength 2 3-Position Clean 5x1+1+1 @ 75-80%: 105 lbs

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