Tuesday, June 9, 2015

Lurong Challenge WOD

50 Kettlebell Swings
50 Box Jumps







Friday, June 5, 2015

Murph CrossFit WOD at High Elevation

Memorial Day Murph

Murph

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

If you have a 20# weight vest or body armor wear it!








Thursday, June 4, 2015

Lurong Challenge WOD

5 Rounds for Time:

20 Double Unders
10 Burpees



Wednesday, June 3, 2015

Sprint!

EMOTM for 15 minutes:

Sprint 200 meters
4 Burpees
4 Jumping Lunges




Hang Clean and Wall Ball

21-15-9

Hang Power Clean (115/75)
Wall Ball (20/14)




5 Rep Bench Press

5-5-5-5-5

Bench Press