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  • CF Monday – 9/12/16

    Strength

    Backsquat:  2 x 12
    65% across

    WOD

    “Cindy”
    AMRAP 20
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    EXTRA PROGRAMMING

    Front Squat: 4 x 9 @ 67% (+5-10# from last week)

    E2MOM 10
    High Hang Squat Clean (63% of squat clean, +5-10# from last week)

    21-15-9
    GHDSU
    Reverse Flies
    *For quality not time

    Wednesday’s Crossfit Class will take place in the Oly Room.  Programming will allow a large class to be accommodated.

  • CF Tuesday – 9/13/16

    Strength

    EMOM 4: 3 Snatch Balance (70%)
    2 min rest
    EMOM 4: 3 Power Snatch (70%)

    WOD

    10-8-6-4-2
    Curtis P’s (135/95/68% of PP)
    20-40-60-80-100
    Double Unders

    Curtis P=Power Clean + Lunge Right + Lunge Left + Push Press.  Stick with the Push Press, do not revert to a jerk to get the barbell overhead!

  • CF Wednesday – 9/14/16

    Skill

    EMOM 10:  #weaknesswednesday

    Optional Accessory Work:
    A) HS Walk/HS Hold
    B) 10 Upright Tricep Extension

    Strength

    EMOM 8
    A) 8 Bench Press (68%)
    B) 20 Bird Dogs

    WOD

    10 Minute Clock:
    800m Run
    20 Burpees
    AMRAP Wallballs (20/14)

    Choose the optional accessory work to compliment the week’s programming in place of your own #weaknesswednesday!

  • CF, CFE, RC Thursday – 9/15/16

    Crossfit Class

    Strength
    3 RNFT
    8 Hip Extension w/ Barbell
    40m FR KB Carry
    8 Seated Good AM

    WOD
    Every 3 minutes…24 Minutes
    10 Box Jump Overs (24/20)
    20 KBS (24/16)
    30 Sit-ups

    Endurance WOD

    3 Rounds:
    20 AB Cals
    20 G2OH w/ Plate
    20 # Sit-ups w/ Plate

    Rest 3 minutes (when all done)

    AMRAP 10
    10 Burpees to Plate
    10 SA KB Thruster (5 each)
    10 SLRDL (5 each)

    Rest 3

    EMOM 10
    O) 20m Plank Walk (10m each direction)
    E) 20 Arch Rocks

    Running Club

    1 mile run (5k pace)
    *rest 2 minutes

    5 Rounds:
    50m Prowler
    300m Run (hard up Elm St.)
    *rest 2 minutes

    1 mile run (all you have left)

    Lots of class options today!  Don’t forget to get in your “Extras” this week!

  • CF Friday – 9/16/16

    Strength

    3 Rounds
    10 Snatch Grip DL (90% of PS)
    12 KB/DB Bent Row (per arm)

    WOD

    4 RFT
    5 Jerks (175/125) (70%)
    500m Row

    Post-WOD

    4 Rounds
    10 Strict T2B (hanging L Raise)
    10 KB Oblique Crunches

    Lurong Living Challenge WOD #1 will be done during the 10am CrossFit Class on Saturday!!

  • CF Saturday – 9/17/16

    WOD

    Lurong Living Challenge #1
    2 Rounds (17 min TC)
    500m Row
    40 Goblet Squats (Air)
    30 Sit-ups
    20 Deficit Push-ups (PU/Knee)
    10 Strict Pull-ups (Kip/RR)

     

    Strength (Post-WOD/Class)

    Strict Press: 3 x 8 @ 68%

    Make sure to record your Lurong Living Challenge scores online so they can be validated!!!

  • Sunday – 9/18/16

    Coaches' Choice WOD

    15 Minute Clock

    5-4-3-2-1
    Power Cleans (185/135/75%)
    200 Meter Run AFTER each set of PC

    With time remaining AMRAP
    5 Pull ups
    5 Push ups
    5 Air Squats

    9am ROMWOD
    10am-1pm Open Gym
    10:30am Coaches’ Choice WOD

  • CF Monday – 9/19/16

    WOD

    For Time
    10 Front Squats (185/135/70%)
    12 C2B Pull-ups
    14 Deficit HSPU
    10 Front Squats (185/135)
    14 Deficit HSPU
    12 C2B Pull-ups
    10 Front Squats (185/135)

    Post-WOD

    EMOM 6
    O: 10 Skull Crushers
    E: 12 Plank K2E

    Extra Programming

    Backsquat:  2 x 12 @ 68%
    Split Jerk:  5 x 5 @ 75%
    Muscle Snatch:  3 x 5 @ 63%

    Ladies…don’t forget to RSVP to the Weights & Wine Event on October 8!

  • CF Tuesday – 9/20/16

    Strength

    20 Minute Clock:
    Snatch: 4 x 2 @ 70%

    Snatch Pull: 4 x 5 (90% of PS)

    WOD

    3 Rounds (16 min TC)
    40 Double Unders
    30 Calorie Row
    20 Bar Facing Burpees

    Don’t forget to work in the extra programming this week!

  • CF Wednesday – 9/21/16

    Skill

    EMOM 10:  #weaknesswednesday

    Optional Accessory Strength:
    Odd: Max Strict Press @ 68%
    Even: 3 OHS (Narrow Grip/:05 Pause/Same #)

    WOD

    “B-1″
    3 Rounds for Time
    400 meter Run
    21 Kettlebell Swings (24/16)
    15 Knees-to-Elbow
    9 Ring Dips

    Weakness Wednesday is back again!  Come ready to work your weaknesses!

  • CF, CFE, RC Thursday – 9/22/16

    Crossfit Class

    Strength
    3 RNFT
    12 Reverse Hyper
    Collect :20 L-Sit Hold

    WOD
    70 RKBS
    60 ft HS Walk (200m OH Carry)
    50 Squat Thrust
    40 V-ups
    30 Cal Assault Bike
    20 Man Makers
    10 Tire Flips

    Endurance WOD

    EMOM 30:
    5 Rounds
    Min 1: Max Burpees
    Min 2: Max Agility Ladder
    Min 3: Max Sit-ups
    Min 4: Max Jump Rope
    Min 5: Max Air Squats
    Min 6: Max Cals on Rower

    Running Club

    1600m, recovery 400/200m
    1200m, recovery 400/200m
    800m, recovery 400/200m
    400m

    *start at 5K pace and increase each interval

    Do you know a breast cancer survivor? Tell them about our Survivor Heats at our Endure for a Cure event! Click HERE to read more and share the link with anyone who might be interested!

  • CF Friday – 9/23/16

    Strength

    EMOM 12
    A) 12 RDL (40% of DL)
    B) 2 TGU (1 each)
    C) 2 Legless Rope Climbs

    WOD

    AMRAP 12
    2 Squat Clean & Push Jerk (175/125/75%)
    10 Box Jumps (24/20)
    200m Run

    Don’t forget the 10am class on Saturday will be the Lurong Living Challenge WOD #2!!

  • CF Saturday – 9/24/16

    WOD

    Lurong Living Challenge #2
    AMRAP 8
    5 Deadlifts (185/125; 135/85; 115/65)
    4 Hang Cleans
    3 Front Squats
    2 Shoulder to Overhead
    1 Ground To Overhead

    Buy Out

    4 Rounds
    10 Bent Row (70%)
    20 Bicycle Crunches
    8 Split Squats (each)

    Don’t forget to log your Lurong Living Challenge workout results so that we can validate your scores!!

  • Sunday – 9/25/16

    Coaches' Choice WOD

    AMRAP 7
    21-15-9
    Deadlift (225/155)
    Overhead Squats (135/105)
    *50 Double Unders after each round

    9am ROMWOD
    10am Open Gym
    10:30am Coaches’ Choice WOD

  • SS Thursday – 9/8/16

    Strength

    7RM Bench Press

    EMOM 10:  :20 Hollow Hold

    WOD

    For time:
    5K Row

    Post-WOD

    Mobility/Glute Smash

    5K Row?  This is a great way to learn hone in your rowing technique!!

  • SS Friday – 9/9/16

    Partner WOD

    *Split Reps Evenly
    300 DU / 600 SU
    200 Prisoner Squats
    100 KB Clean & Press
    50 Hip Extensions (feet on box – like glute bridge)
    30 KB Bent Row
    20 KB Single Leg RDL
    10 KB TGU

    Post-WOD

    14 Minute Time Cap
    Death by KB Clean & Press (rep = 1 each arm)
    *rest 2:00
    100 Single Leg RDL (no weight)

    LADIES:  Did you hear about the Weights and Wine event for LADIES ONLY??  It’s on October 8 @ 5pm.  RSVP to the Facebook Invite or email lauren.crossfit717@gmail.com if you plan on attending!

  • SS Saturday – 9/10/16

    Skill

    Headstand to Handstand Progression

    WOD

    EMOM 32
    A) 10 KB Snatch
    B) 14 KB Goblet Lunges
    C) 14 KBS
    D) 10 KB Sit-ups

    Don’t forget that Tara will be at the box from 9am-12pm tomorrow doing Body Composition Analysis…$35 or a package of 2/$60 (one now, one later to check progress). If you haven’t checked it out yet come see how it works!

  • SS Tuesday – 9/13/16

    Strength

    10RM Goblet Squat

    WOD

    EMOM 24:
    A) 10 Box Jumps (vary method)
    B) 15 V-ups

    Buy Out

    50 PVC Good Mornings

    Ladies:  are you interested in testing out the barbell?? Weights and Wine is coming on October 8!  RSVP to lauren.crossfit717@gmail.com if you want to join in the fun.

  • SS Wednesday – 9/14/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    AMRAP 28
    1K Row
    20 DB Front Rack Lunges
    10 Renegade Rows

    Come ready for Weakness Wednesday!!

  • SS Thursday – 9/15/16

    Skill

    Wallball Clean

    WOD

    Every 4:00 for 32 Minutes (8 Rounds)
    10 WB Cleans
    10 WB Jerks
    10 Wallballs
    10 WB Russian Twists
    10 Burpees over WB

    Remember, tonight at 6pm is the Endurance WOD!  Come check it out!

  • SS Friday – 9/16/16

    WOD

    “Nasty SS”
    800m Run (together)
    …into
    6 Rounds (Alternate Rounds: 3 each)
    50 Air Squats
    7 MU (toenail or jumping MU from box)
    10 DB Hang Power Clean
    *Resting Partner: 1:00 HS or OH hold
    …into 800m Run (together)

    Buy Out

    100 Single Count Flutter Kicks
    0:30 plank every 20

    Don’t forget to bring a friend on Saturday to the 8am Sweatshop Class!!

  • SS Saturday – 9/17/16

    Skill

    Rope Climb
    *find hardest variation of climb

     

    WOD

    “RJ”
    5RFT
    800m Run
    5 Rope Climbs
    50 Push-ups

    Never climbed the rope?  Today is your chance!!

  • SS Monday – 9/19/16

    Challenge

    2:00 max rep WB
    *partner counts / switch

    WOD

    AMRAP 3s (2:00 rest)
    all start with 50 DU/100 SU
    1) DB Push Jerk
    2) DB Bent Row
    3) DB Walking Lunge
    4) DB Push Press
    5) DB Braced Squat
    6) DB Deadlift

    Ladies…don’t forget to RSVP to the Weights & Wine event on October 8!!  Email lauren.crossfit717@gmail.com if you’re interested in coming…no barbell experience required!

  • SS Tuesday – 9/20/16

    Strength

    3RM DB Snatch
    *Find for each arm

    Partner WOD

    AMRAP 21 *Alternate Rounds
    10/8 Calorie AB SPRINT
    10 DB Squat Thrust Box Step-up and over
    20 Wallballs

    Buy Out

    4 Rounds
    10 Straight Body 2 Arm DB Swing
    10 Russian Twists

    Remember it partner workouts it’s import to PUSH as hard as you can because you earn your rest while your partner is working!

  • SS Wednesday – 9/21/16

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    DB Planche to V-Out:  3 x 10

    WOD

    10 Rounds FT
    200m Row
    8 Burpee Box Jump Over
    12 Swimmers with 0:02 pause

    What’s a DB Planche to V-out??  Check out the video here: http://gymnasticswod.com/content/dumbbell-planche-through-v-out

  • SS Thursday – 9/22/16

    Strength

    4 KB Complex
    5 Clean & Press, 5 RKBS, 3 C&P, 3 RKBS, 1 C&P, 1 RKBS
    *climb in weight each set

    WOD

    AMRAP 10 (climb by 2)
    SDLHP
    T2B

    *rest 4:00

    For time (10 minute TC)
    *Start with highest rep set from first AMRAP and work down

    Buy Out

    50 Hello Darlings

    Do you know a breast cancer survivor?  Tell them about our Survivor Heats at our Endure for a Cure event!  Click HERE to read more and share the link with anyone who might be interested!

  • SS Friday – 9/23/16

    Buy In

    Split evenly with partner:
    100 Leg Lifts
    40 One Leg Box Jumps

    Partner WOD

    2008 CF Games SS remix
    (split work with partner)

    2 Rounds
    21-15-9
    DB Thrusters
    Pull-ups

    6 Rounds
    5 Deadlifts (2 KB)
    10 Burpees

    60 DB Squat Cleans

     

    This is all dumbbell work today!!  NO BARBELLS!

  • SS Saturday – 9/24/16

    WOD

    “Chelsea”
    EMOM 30
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    Post-WOD/Cool Down

    choose one–
    A) 2K row
    B) 2 mile AB
    C) 1 mile run

    Welcome back to Coach Maria!  She will be on this weekend after being away for the past year!!

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