6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Front Squat: In 12 minutes work up to a heavy set of 3.
B. 12-9-6-3 Rep Rounds of [16 Minute Time Cap].
Front Squat (95/65)
GHD Situps
Wallball Shots 10ft target (20/14)
Toes-to-Bar
Kettlebell Swings (24/16kg)
AbMat Situps
Post load for front squat and time for WOD. Ex: 245#, 10:12 Rx.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5
B. Complete For Time [15 Minute Time Cap]:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run
Post weight and reps for pullups and time for WOD. Ex: 58#, 6 reps, 9:45 Rx.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.
B. 12 minutes as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10/7 Cal Row
40 Double Unders
Post load and reps for press and total rounds and repetitions completed.
Ex: 155#, 7 reps, 7 + 10 Rx
And coming tomorrow…
A. Front Squat: In 12 minutes work up to a heavy set of 3.
B. 12-9-6-3 Rep Rounds of [16 Minute Time Cap].
Front Squat (95/65)
GHD Situps
Wallball Shots 10ft target (20/14)
Toes-to-Bar
Kettlebell Swings (24/16kg)
AbMat Situps
Post load for front squat and time for WOD. Ex: 245#, 10:12 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
For Time Complete [24 Minute Time Cap]
800m Run
21 Thrusters (m = 75/95/120, w = 55/65/85)
15 Kettlebell swings (m = 16/24/32kg, w = 8/16/24kg)
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
9 Thrusters
15 Kettlebell swings
Post time for WOD. Ex: 21:25 L3
And coming tomorrow…
A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.
B. 12 minutes as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10/7 Cal Row
40 Double Unders
Post load and reps for press and total rounds and repetitions completed.
Ex: 155#, 7 reps, 7 + 10 Rx
We are doing the 2016 Lurong Summertime Challenge! If you are looking to make some serious improvements to your diet and fitness and achieve your goals and body for the summer, this is your answer. We will be forming a team to work together and even compete against boxes across the country. Everyone can contribute, so we want everyone to make the commitment now.
What is really cool about this Challenge is that everything is tracked on the Challenge site and you earn points for everything. You get to see exactly how much you improve your body composition and performance. There are 3 diet and WOD skill levels, so nobody has an excuse to sit this one out!
It comes with a 5-week meal plan, recipe book, and tons of online support. Bottom line, we want athletes to get involved, learn more about proper nutrition and eating habits and do it together in this supportive challenge environment. Whether you’ve been at CFM for 3 years or just recently graduated the Foundation Course, there is something for everyone!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: Every 2 minutes on the minute (E2M) a set of 5 reps. Complete 4 sets of 5 reps @ 90% of 5RM.
B. Every minute on the minute (EMOM) for 10 minutes:
15 seconds: Max Unbroken Toes to bar
45 seconds: As many reps as possible (AMRAP) of Burpees.
Post load for Deadlift and total reps of unbroken T2B and total reps of Burpees. Ex: 375#, 64, 82.
And coming tomorrow…
For Time Complete [24 Minute Time Cap]
800m Run
21 Thrusters (m = 75/95/120, w = 55/65/85)
15 Kettlebell swings (m = 16/24/32kg, w = 8/16/24kg)
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
9 Thrusters
15 Kettlebell swings
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
10a: SweatFit- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)
B. 21-15-9 Rep Rounds for Time [12 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Deadlift (m = 95/120/155, w = 65/85/105)
45 Double Unders
Post load for deadlift and time for WOD. Ex: 335#, 10:09 L3.
And coming Saturday…
Partner WOD: 20-18-16-14-12-10 Rep Rounds of
Power Clean (135/95)
Toes to bar
8 Tire flips each round (200#)
All reps are team totals. One partner working at a time. Tire flips may be partner flips.
Post time for WOD. Ex: 23:10 Rx.
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Kathlin Kleem. Click here to reserve
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
10a: SweatFit- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. 500m Row For Time.
B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
10 Russian Kettlebell Swings
10 Goblet Squats
10 Abmat situps
(m = 16/24/32, w = 12/16/24)
Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.
And coming tomorrow…
A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)
B. 21-15-9 Rep Rounds for Time [12 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Deadlift (m = 95/120/155, w = 65/85/105)
45 Double Unders
Post load for deadlift and time for WOD. Ex: 335#, 10:09 L3.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Annie
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.
B. 4 Rounds for time:
4 Hang Power Clean (m = 115/155, w = 85/105)
8 Shoulder to overhead (m = 115/155, w = 85/105)
12 Pushups
Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.
And coming tomorrow… Bring-A-Friend Day!!
A. 500m Row For Time.
B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
10 Russian Kettlebell Swings
10 Goblet Squats
10 Abmat situps
(m = 16/24/32, w = 12/16/24)
Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
10a: SweatFit- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.
B. 7 minutes as many rounds as possible (AMRAP):
7 Wallball shots (20/14) to 10ft (Rx+ = 11ft)
7 Pullups (Rx+ = C2B)
Post load and reps for squat and rounds and reps for AMRAP. Ex: 305#, 8 reps, 7+6 Rx+.
And coming tomorrow…
A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.
B. 4 Rounds for time:
4 Hang Power Clean (m = 115/155, w = 85/105)
8 Shoulder to overhead (m = 115/155, w = 85/105)
12 Pushups
Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
10a: SweatFit- Brianna
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex: In 12 minutes work up to a heavy complex of:
1 Hang Power Clean
1 Power Clean
B. 9-7-5 Rep Rounds For Time [8 Minute Time Cap]:
Power Clean (m = 115/155/185, w = 85/105/125)
Ring Dips
Lateral Barbell Burpee
Post load for clean complex and time for WOD. Ex: 255#, 6:24 L3
And coming tomorrow…
A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.
B. 7 minutes as many rounds as possible (AMRAP):
7 Wallball shots (20/14) to 10ft (Rx+ = 11ft)
7 Pullups (Rx+ = C2B)
Post load and reps for squat and rounds and reps for AMRAP. Ex: 305#, 8 reps, 7+6 Rx+.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
10a: SweatFit- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Hang Power Clean: In 12 minutes work up to a 3RM.
B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead Lunge Steps w/ (25/15#) plate
Speed Step (R+L=1)
Wallballs (20/14) to 10ft
Rest 1 minute
very rep counts. Post total reps from all rounds. Ex: 468 Rx.
And coming Saturday…
Partner WOD!!
12 Rounds [24 Minute Time Cap]
6 Box Jumps (24/20) — Partner dead hang hold
9 Front Squats (95/65) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (95/65)
All rounds and reps team totals. One partner working at a time while other in static hold.
Post time to complete WOD. Ex: 23:10 Rx
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Kathlin Kleem. Click here to reserve