Shavasana. Coach Richard concluding a Yoga inspired “Stretch & Smash” session.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets.
B. 7 minute AMRAP:
7 Toes to bar
20 Double Unders
Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 10+8 Rx.
And coming tomorrow…
A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)
B. 5 Minute AMRAP
9 Ring pushups
5 Hang squat clean (m = 75/95/135, w = 55/65/95)
Post max load for hang squat clean and rounds and reps for AMRAP. Ex: 175, 5+7 L2.
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- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: 3 sets of 3. Worksets. Max reps 3rd set.
B. 4 Rounds For Time:
10 Front Squat (50% of part A)
10 Burpee Box Jumps (m = 20/24/30”, w = 16/20/24”)
Post load and reps for Squat and time and weight for WOD.
Ex: 240#, 4 reps, 7:49 @ 120# L3
And coming tomorrow…
A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets.
B. 7 minute AMRAP:
7 Toes to bar
20 Double Unders
Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 10+8 Rx.
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- Anthony
Workout of the Day (WOD)
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.
And coming Saturday…
Partner WOD
Complete 3 Rounds For Time [24 Minute Time Cap]:
400m Run
22 Power Clean (m = 115/155/185, w = 85/105/125)
6 Rope Climbs**
50 Air Squats
**Wear long socks or pants to protect legs on rope climbs.
Reps and rounds are team totals. Only one person working at a time except 400m. The run is by both partners at the same time. One barbell, one rope per team.
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.
“There are victories of the soul and spirit. Sometimes, even if you lose, you win.” Ducat lying on the floor after competition, defeated. Yet a hero for his daughter and the rest of us.
h4>Today’s schedule
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
The Lurong Summertime Challenge provides the structure, accountability, resources, education, and competition that you need to achieve your goals! Click here to sign up
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!
Coach Mike Deadlifting for a heavy set of 5.
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.
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.
