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Category Archives: Partner WOD

WED 12.16.15

By | Partner WOD, WOD | No Comments

December Save the Dates

CFM Star Wars VII Premiere Thursday 12/17 9:30pm at Midtown Arts Cinema
Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am
Lurong Resolution Challenge: Monday 12/28 early registration deadline for New Year Nutrition Challenge. Click here for more details and to register

Coach Travis knocking down some thrusters

Coach Travis knocking down some thrusters


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch:
8 Minutes EMOM
1 Hang Power Snatch
1 Power Snatch
80% of 1 RM Snatch

B. Teams of 2:
5 minute AMRAP
10 Pullups
10 Hand Release Pushups
10 Power Snatch (m = 45/75/95, w = 35/55/65)
Rest 1 minute after 5 minutes and repeat at beginning twice.

All reps are team totals. 1 partner working at a time. Partners may partition the reps and rounds any way. Restart each AMRAP at the beginning.

Score total reps completed in WOD. Ex: 390 Rx.

And coming tomorrow...

A. Deadlift: In 15 minutes work up to a 5 rep max

B. 21-15-9 Rep Rounds:
Deadlifts (185/125)
Box Jump Overs (24/20)

Post load for Deadlift and time for WOD. Ex: 405#, 6:08 Rx.

FRI 11.20.15 Congrats CFM Lurong Challenge Winners!

By | Lurong Living Championship Challenge, Partner WOD, WOD, Yoga | No Comments

CFM Lurong Championship Challenge Results

Congrats to everyone who completed our first Lurong Challenge. We announced the winners this week at the gym. Here are the results:
1st Place Overall- Hope Hunt
2nd Place Overall- Michael Aaron
3rd Place Overall- Sarah McColley
Most Improved Female- Christina De Giulio
Most Improved Male- Kevin Moylan
Best Diet- Hope Hunt

Awesome job everyone!

"Awesome job everyone!"


Congratulations to all of our Lurong participants for completing the challenge! Thanks to our sponsors for donating prizes throughout the challenge and for the CFM winners: Reebox, FitAid, Hylete, and Lurong Living. Participants who successfully completed the challenge receive a commemorative T-shirt, "Test your limits, then break them" and the top winners receive prize apparel from Hylete. Special shout out to Kevin Moylan and Christina De Giulio who were our male and female "most improved." They showed the greatest change on both the workouts and their weight/measurements. Another shout out to Hope Hunt who also had awesome improvement across the board and the highest overall score (Diet, Workout Performance, and Improvement)!

These 7 weeks tested our discipline and commitment and we emerged with some awesome results:

Measurements
The average person lost 5 1/4 inches over 7 body measurements. The waist was the number 1 area for losses- hips were number 2. The average person saw 5% of their waistline disappear which is more than 1 1/8 inches per person.

Weight Loss
The average person lost more than 6 1/4 lbs. As a whole CFMers lost over 100 lbs and that's all excess body fat (How do we know that isn't muscle loss? See Performance Gains). 100% of people lost weight.

Performance Gains
The average person improved their performance and work capacity by more than 15% measured in the 23 minute Champion Test Benchmark. In the Olympian Workout, participants improved their strength and ability to move large loads quickly by more than 4%. These improvements shatter the fallacy that eating "strict or clean" results in performance loss. Said differently, you don't have to sacrifice performance when eating right or losing weight.

At the end of every Challenge we like to take a minute to reflect on what we have accomplished. Our goal is to gain strength from our achievements in order to give us direction and drive for the next Challenge. That the end of the Challenge is just the next step in our journey. Now that we are riding high from our success from the Championship Challenge, we can carry that momentum into the new year and setting goals for 2016! Great job everyone!

Christina G front squat happiness

Christina De Giulio front squat happiness


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean

B. Rep Rounds for Time [15 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Pushups
Clean & Jerk (m = 75/100/120, w = 55/70/85)
Pullups

Post load for C&J complex and time for WOD. Ex: 205#, 8:49 L3.

And coming Saturday...

A. Deadlift: 10-8-6-4-2 working up to a heavy set of 2 (90% of 1RM)
Superset: 6 single arm dumbbell bent row (alternating R+L=1)

B. Partner WOD
14 Minute AMRAP
12 Air Squats
10 Kettlebell Deadlift (m = 16/24/32’s, w = 12/16/24’s)
8 AbMat V-Ups

1 partner working at a time. All reps are team totals. Partners may partition the reps and rounds any way.

Post load for Deadlift and DB Row. AMRAP score is total number of rounds + reps completed.
Ex: 370#, 25#, 15 + 14 L3



Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Lana Wilson. Click here to reserve

THUR 11.19.15 Bring-A-Friend Day!!

By | Partner WOD, WOD | No Comments
Double the fun. Emilio & Jin. Bring-A-Friend Day today!!

Double the fun. Emilio & Jin. Bring-A-Friend Day today!!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Goblet Squats (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

And coming tomorrow...

A. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean

B. Rep Rounds for Time [15 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Pushups
Clean & Jerk (m = 75/100/120, w = 55/70/85)
Pullups

Post load for C&J complex and time for WOD. Ex: 205#, 8:49 L3.

FRI 11.06.15

By | Partner WOD, WOD, Yoga | No Comments
1-arm kettlebell thruster fun with Sarah, Steven, and Lauren

1-arm kettlebell thruster fun with Sarah, Steven, and Lauren


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds For Time [12 minute time cap]:
50 Double Unders
7 Ring Pushups (Rx+ = Muscle Up)
10 Cal Row

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 7:18 Rx

And coming Saturday...

Teams of 2
10 minute AMRAP
20 Cal Row
20 Plate ground to overhead (45/25)
20 Wallball Shots 10 ft (20/14)
20 Pullups
Rest 4 minutes and repeat.

One partner working at a time. All reps are team totals. Teams will start the 2nd AMRAP on the rower.

Score is total reps completed. Ex: 354 Rx.


Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

WED 11.04.15

By | Partner WOD, WOD | No Comments
Wallballs in place for the start of the workout

Wallballs in place for the start of the workout


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. "Team Training"
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer's Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal

Post load for Deadlift and total team reps. Ex: 400#, 318 Rx

And coming tomorrow...

A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.

B. 15 minute AMRAP
1-2-3-4-5-6-7-8-9-10-11-...
Kettlebell Thrusters (m = 16/24’s, w = 12/16’s kg)
Pullups (Rx+ = C2B)
Burpees

Each round increasing the reps. Work up as far as possible in the 15 minutes.

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.

FRI 10.30.15 Halloween WOD coming on Saturday!

By | Events, Partner WOD, WOD, Yoga | No Comments
Fun Friday noon class lined up for wallballs.

Fun Friday noon class lined up for wallballs.


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Travis

Workout of the Day (WOD)

A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)

B. Rep Rounds For Time: [17 minute time cap]
10-8-6-4-2
Clean and Jerk (m = 100/135, w = 70/95)
After each set, complete 2 Rounds** of:
4 Pull-Ups
8 Pushups
12 Air Squats

**Rx+=5-10-15 rep count for pull-ups, pushups, squats

Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx+
Ex2: 185#, 272 Rx+


And coming Saturday... Halloween WOD and Party!:

9am and 10am Class: “Super Triple Shot”
Teams of 2 at Level 3** [40 Minute Time Cap] 40-30-20-10
Power Clean (95/65), Box Jump Overs (24/20)
40-30-20-10
Front Squats (95/65), Toes to Bar
40-30-20-10
Wallballs (20/14), Burpee

Wear a costume or t-shirt of a favorite movie, fiction, or tv character. One partner working at a time. All reps are teams totals. Complete the first couplet of 40-30-20-10, then move to the second and then to the third. **Scaling options available (L1, L2, L3).

Tough Heat

Tough Heat


Score is time to complete WOD. Ex: 27:10 Rx.


11am Class: Lurong "The Olympian"
Click here for complete WOD details.


Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit-Lurong "The Olympian"- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

THUR 10.22.15 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments
Getting ready for the Deadlift and making adjustments to set up position.

Getting ready for the Deadlift and making adjustments to set up position.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD): Bring-A-Friend Day!!

A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest

B. "Skip Jive"
Teams of 2
20 minutes as many rounds as possible (AMRAP):
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row

Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.

Post highest round completed by both partners and addition reps. Ex: 9 rounds + 20 Rx

And coming tomorrow...

A. Push Press: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press

B. “Bomba” [18 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jump (m = 12/20/24, w = 10/16/20)
20 Push Press (m = 65/95/115, w = 45/65/80)

Post load for complex and time to complete WOD Ex: 185#, 12:26 L3