Today's schedule6a: 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- Michael
Workout of the Day (WOD)A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.
B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.
And coming Saturday..."2008 CrossFit Games Workout B"
5 Rounds [7 Minute Time Cap]
5 Deadlift (m=135/225/275, w=95/135/185)
The next Lurong Living Championship Pre-Challenge Prize WOD has been posted: http://challengeseries.lurongliving.com/champ15/blog/announcements/performance-contest-release-surprise-wod
The weights are Level 1, 2, and 3 respectively and how the competition will be scaled for all future workouts. The highest score in Level 1 would be weighted higher than the lowest score in level 3. This way athletes can choose week to week how they'd like to perform a given workout. The goal is to move well at your level: strength, work capacity, and movement proficiency.
Post your time for the WOD and level. Ex: 4:52 L1
Saturday Schedule9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve