Holiday Travel Workout (Labor Day)
21-15-9 Reps for Time
2 minutes of running at 5k pace at the beginning of each round. Run out for 60 seconds then back to start.
Pushups (scale to incline pushups) Jumping Air Squats
Situps
Post time to complete the WOD. Ex: 13:34 Rx
And coming tomorrow…TUESDAY
A. Power Snatch: In 10 Minutes work up to a moderate/heavy single. (80% of 1 RM)
B. “Twister” 3 Rounds of 5 Minute AMRAP:5 Minute Rest between each AMRAP
On a running clock: 1st AMRAP: 0-5:00
10 Power Snatch (m = 45/75/95, w = 35/55/65)
10 Bar over Burpees
2nd AMRAP: 10:00-15:00
15 Power Snatch (m = 75/95/115, w = 55/65/85)
15 Bar Over Burpees
3rd AMRAP: 20:00-25:00
30 Power Snatch (m = 95/115/135, w = 65/85/95)
30 Bar Over Burpees
Post snatch and reps completed in each AMRAP.
Ex: 190#, 55, 45, 54 L3
Monday, Sept 5th:Labor Day! Gym will be closed for the holiday. Resume regular schedule on Monday. Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections. Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more. Wednesday, Sept 14th: 3:30-8pm. Dunk Truck at CFM for body composition testing Thursday, Sept 22nd: Bring-A-Friend Day. There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Squat Clean: E2MOM for 12 minutes: 2 reps working up to a heavy double.
**Scale DU to DU+singles (40-32-24-16-8), Speed Step 1:1, Singles 1:1.
Post load for clean double and time for the WOD. Ex: 235#, 11:16 L3
And coming Saturday…
Partner “Eva” [40 Minute Time Cap]
5 Rounds**
4 x 200m
30 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
30 Pullups*
*Scale the Pullups to Kipping Single Pullups 1:2 (15/round/team), Barbell Pullups 1:1, Ring Rows 1:1.
All reps and distances are team totals. One athlete working at a time. Partners may alternate 100, 200, or 400m on the runs for 800m total per round. **Level 1/Level 2 = 4 Rounds For Time. Level 3 = 5 Rounds.
Post time to complete the WOD. Ex. 36:40 L3.
Saturday Schedule
9a: All Levels CrossFit- Anthony
10a: All Levels CrossFit- Anthony
11a: All Levels CrossFit- Anthony
12:15p: Yoga- Lana Wilson. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: Strength Training/Open Gym- Brianna
12:15p: Yoga- Alexis Story. Click here to reserve
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
In a relay fashion, the teams form a single file line each. Athlete 1 starts with the 40 meter prowler. As soon as that athlete returns, he or she moves onto the 100 meter sandbag. Athlete 2 can then start the prowler… and so forth.
B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Post rounds completed by the team. Ex: 22 team of 4 Rx.
And coming tomorrow…
A. Squat Clean: E2MOM for 12 minutes: 2 reps working up to a heavy double.