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- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD)
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.
And coming tomorrow…
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
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve
Challenge WOD 5 “The Motivator”
Workout of the Day (WOD)
A. Clean & Jerk Complex: In 12 minutes work up to a heavy complex:
1 Power Clean
1 Push Press
1 Push Jerk
B. “The Motivator”
9 minute AMRAP
Shoulder-to-overhead (m = 65/95/115, w = 35/65/85)
20 double under penalty (Singles = L1/L2)
Front rack lunge steps (m = 65/95/115, w = 35/65/85)
5 burpee penalty
At 3, 2, 1 Go the athlete picks up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires. Double Unders must be completed between Shoulder to overhead and lunges. Burpees must be completed between lunges and shoulder to overhead.
Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.
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)
A. Speed Step: 3 rounds of 1 minute AMRAP speed step (R+L=1)
Rest 3 minutes between rounds.
B. “Capoeira”
15 minute AMRAP
10 Toes to Bar
15 Burpees
40 Double-Unders
Post all 3 scores from singles and rounds and reps from WOD. Ex 86-85-92, 5+20 Rx.
And coming tomorrow…
A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)
B. For Time [11 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups
Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+
Champion Test. We’ll repeat this workout in 6 weeks as part of our Fall fitness and nutrition Lurong Living Challenge.
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- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. For Time [16 minute time cap]:
OPEN: 100 Double Unders**
21-15-9
Kettlebell Swings (24/16kg)
Burpees
CLOSE: 100 Double Unders
Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.
And coming Saturday…
9am and 10am Class: Team “Hammer”
5 Rounds
5 Power Clean
10 Front Squat
5 Jerk
20 Pullups
L1/L2/L3 Weight: (m = 75/105/135, w = 50/75/95). Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit-Lurong “The Olympian”- Michael
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
CFM Yoda T-shirt. “Do or do not. There is no try.”
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- Michael
Workout of the Day (WOD)
A. Clean & Jerk: 6 sets of 1 at 90% of 1 rep max. All sets same weight. Rest 90-120 seconds between each rep.
B. 5 Rounds For Time [10 minute time cap]:
7 Pullups (Rx+ = C2B pullups)
7 Push Jerk (m = 105/135, w = 70/95)
7 Burpees
Post load for C&J and time to complete WOD Ex: 245#, 5:48 Rx+.
And coming Saturday…
9am and 10am Class: 4 Rounds For Time
200m Row
10 Box Jump Overs (24/20”)
200m Run
10 GHD Situps
20m Mini Sled Push (50/25)
Each round movements may be completed in any order (You may not end a round and begin a round with the same movement ie: 200m Run to end round 1 and then a 200m run to start round 2). Once you start on a movement all reps for that movement must be finished before moving on to the next.
9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit-Lurong “Champion Test”- Tom
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Annie Harbison. Click here to reserve
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Strength Training/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- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. As many reps & rounds as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Lunges (alt)
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Mountain Climbers (R+L=1)
**Scale Speed Step (1:1) or Singles (1:1)
Post load and max reps for Bench and total reps from WOD. Ex: 235#, 8 reps, 242 Rx.
And coming tomorrow…
A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)
B. Rep Rounds For Time [15 minute time cap]:
2-4-6-8-10
Front Squat (m = 75/95/120, w = 50/65/85)
Hang Power Clean
12 Toes-to-bar
Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 L3.
There is something in all of us that hungers for victory, to know in our heart that we have what it takes to be a champion. The Lurong Living Championship Challenge provides the opportunity for you to prove it to yourself. Whether you want to be a champion in your fitness prowess or to be the champion of your own health, this is your time. The Championship Challenge provides the structure, accountability, resources, education, and competition that you need to achieve your goals and become a champion.
Challenge tracks your diet, progress in achieving your diet and fitness goals, body composition, weight, key lifestyle markers, workout performance, and improvements. Whether your goal is to lose a few lbs., improve your diet, or looking to bump your performance to the next level, the Championship Challenge is built for you.
Don’t let the title scare you! You don’t have to feel like a champion to get started. The Challenge platform provides everything you need to have success including a 7 week meal plan with shopping lists and loads of educational content that will help you live out your new changes.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 7 Rounds For Time [Time cap 16 minutes]
7 Power Snatch (m = 75/95, w = 55/65)
7 Air Squats
**At end of 1st minute and every minute on the minute 5 Burpees (Rx+ = 7 Burpees).
Post load and reps for squat and time to complete rounds. Ex: 325#, 8 reps, 9:50 Rx+
And coming tomorrow…
A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.
B. Rep Rounds Ladder for 10 Minute AMRAP
3-6-9-12-15-18-21-24-…
Ring Rows
AbMat V-Ups
6 Deadlift (225/155)
Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx
31 Heroes WOD. Tina, Dave, and Nandan completing their rope climbs.
31Heroes WOD Hosted by CrossFit Midtown
We completed this WOD on Saturday, August 1st. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more details of the event, WOD description, and event pictures & to donate to the cause click here.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Jerk: In 15 minutes work up to a heavy complex
1 Push Press
2 Jerk (Push or Split)
B. 5 Rounds For Time (@ 75% of complex) [14 Minute Time Cap]
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees
Rest 1 minute between rounds
Post load for complex and time to complete rounds. Ex: 205#, 8:50 @ 165#
And coming tomorrow…
A. Back Squat: In 15 minutes work up to a 3 Rep Max.
B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round
Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx
What’s the difference between rest days and recovery days? Rest is generally categorized as sleep and time spent not training or exercising. Recovery, on the other hand, refers to techniques and actions taken to maximize your body’s repair. And this doesn’t just mean muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state and more… Click here to read more: Active Recovery “Box Life Magazine” by William Imbo
Working on kipping skill for unbroken toes-to-bar
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders
Post total strict chinups and total of max consecutive DUs from 3 rounds.
Ex: 51 / 402 Rx
All reps and distances are per person. All team members start on Sled Pull and move through conga line style. Only one athlete working at a time on sled push, sled pull, S2O, and KBS. (One person may be doing S2O with teammate doing KBS, but two team members may not do KBS at the same time). You may pass your team members, but team is finished WOD only when all members have completed 4 rounds and standing on finish mat.
Post time to complete WOD. Ex: 22:10 Rx
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: **Special Yoga for Crossfit**- Veronica Lewinger
Veronica Lewinger has 6 years of yoga teaching experience and is currently an instructor at Decatur Yoga and Evolation Yoga in Midtown. She has also been power lifting for 3 years and is trained in Self-Myofascial Release (SMR) techniques to facilitate workshops in Atlanta. Monica Miller, our resident restorative yoga instructor is traveling overseas in Africa for 2 weeks and recommend we get in contact with Veronica at Evolation. We are glad to have Veronica teach a class open to all of our members this weekend. Click here to reserve your spot online.
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
Workout of the Day (WOD)
A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.
B.”Firefly” 8 minute AMRAP:
5 Power Clean (95:135 / 65:95)*
10 Toes to Bar
15 Air Squats
