Thursday, October 31, 2013

Max Front Squat

Front Squat

1-1-1-1-1-1-1-1-1-1





Wednesday, October 30, 2013

Good OLD Angie

For time:

Subtract your age from 100 and do that number of reps for 

Pull-ups
Push-ups 
Sit-ups
Squats

Partition the movements in any order




12:50

10-1

Wall Ball Shots
Broad Jumps (5')
Knees to Elbows
Burpees




Lurong #7

20 minute AMRAP:

3,5,7,9,11 reps of

Burpees
Front Squats (95/65)
Push Press (95/65)
Farmers Carry 100m (53 x 2)

Then finish with 13 Burpee Muscle-ups


Thursday, October 24, 2013

Death by Triceps

Ring Dips or Push-ups

With a continuously running clock perform one rep the first minute, two reps the second minute, three the third minute, four the fourth minute........until you are unable to complete your reps during the minute. You are allowed to break up your reps as needed. You can choose ring dips, push-ups, or a combination of the two movements each minute. 




Rhomboids

AMRAP in 15 minutes:

21 Box Jumps
15 Toes to Bar
9 Push Press (115/75)




Monday, October 21, 2013

Nicole

AMRAP in 20 minutes:

Run 400m
Max Pull-ups






New Athletes

Welcome to our gym. We just graduated 10 new athletes into our program on Friday. We hope to see them all in here this week working on perfect form and movement. They all showed a ton of effort in the Elements class and now will be joining us in our regular classes. Keep up the hard work!



Lurong #7

AMRAP in 12 min:

100 Double Unders 
then...
5 Rounds of
10 Power Cleans (145/100)
10 Ring Dips






Wednesday, October 16, 2013

Joni's Cards

Full Deck of Cards

Club = Russian Kettlebell Swings
Diamond = Bicycle Sit-ups (L + R = 1) 
Spade = PVC Jumps
Heart = Dumbell Shoulder Press
Ace = 46 Reps for Joni





Crushed by Cardio

For Time:

Row 1000m
250 Double Unders
100 Tuck-ups
50 Box Jumps
25 Burpees
10 Turkish Get-ups with a Barbell




Monday, October 14, 2013

Imperial Workout

3-3-3-3-3 Overhead Squat
For Time:

50 Wall Ball Shots
then...
3 Rounds for Time:
10 Sumo Deadlift High Pulls
10 Hang Power Cleans
10 Shoulder to Overhead



Lurong Paleo Challenge #5

10 Power Snatch (115/75)
20 Pull-ups
30 Box Jumps
40 Kettlebell Swings
30 Box Jumps
20 Pull-ups
10 Power Snatch



Wednesday, October 9, 2013

Snatch Balance

Snatch Balance

5-4-3-2-1-1-1-1-1




3 x 100

For Time:

100 Knees to Elbows
100 Overhead Squats (65/45)
100 Handstand Shoulder Taps



Tuesday, October 8, 2013

Teresa's Test

(1) AMRAP in 5 minutes:

5 Pull-ups
10 Push-ups
15 Squats

(2) then AMRAP in 5 minues:

3 Squat Cleans (135/95)
3 Thrusters (135/95)
3 Bar Hoppin' Burpees

(3) then Run 1 mile for time



Friday, October 4, 2013

Paleo Challenge WOD #4

In 10 Minutes:

50 Thrusters
then...
50 Toes to Bar





Thursday, October 3, 2013

Pull Yourself Under The Bar

21-15-9

Hang Squat Cleans (95/65)
Handstand Push-ups




3 Rep Back Squat

Back Squat

3-3-3-3-3