Lurong WOD #7

AMRAP in 7 minutes:

6 Handstand Push-ups

8 Kettlebell Swings (70/53)

12 Sumo Deadlift High Pulls (70/53)

Yay Pull-ups

10 Rounds for Time:

3 Weighted Pull-ups (45/20)

5 Strict Pull-ups

7 Kipping Pull-ups

C&J + TTB

3 Rounds for time:

25 Toes to Bar

5 Clean and Jerks (205/125)

The Ghost

6 Rounds for Reps:

1 Minute Row for Calories

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest

Snatch Balance

Snatch Balance

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

Lurong WOD #6

8 Minute AMRAP:

Snatch (95/65)

Toes to Bar

15-15, 12-12, 9-9, 6-6, 3-3, 6-6, 9-9, 12-12, 15-15, 12-12…..

Rope Climb

AMRAP in 15 minutes:

2 Rope Climbs to 15

20 Wall Ball Shots

Run 200 Meters

John Jodlowski in Shanghai

Check out our friend and athlete John Jodlowski at his current gym in Shanghai, China. No matter were life takes you, there is always a good CrossFit gym near by. John will spend a few more months living and working in China before he returns back home to Telluride. We miss you John. 

10 Rep Overhead Squat

Overhead Squat 

10-10-10-10-10

Row and GO!

3 Rounds for time:

Row 10 Calories

10 Burpees over the Rower

Lurong WOD #5

AMRAP in 15 min:

1,2,3,4,5,6,7,8,9……

Squat Clean (185/105)

Muscle-up

Max Overhead Squat

 1-1-1-1-1-1-1

Overhead Squat

Runny Franish

5 Rounds for Time:

Run 400m

15 Thrusters (95/65)

Karen

150 Wall Ball Shots (20/14)

Lurong #4

In blocks of 3 minutes. If you complete the reps add on another 3 minute block and repeat until you are unable to finish all of the reps in the allowed time. 

Round 1: 9 Thrusters and 27 Double Unders, 9 Thrusters and 27 Double Unders

Round 2: 11 Thrusters and 33 Double Unders, 11 Thrusters and 33 Double Unders

Round 3: 13 Thrusters and 39 Double Unders, 13 Thrusters and 39 Double Unders

Round 4: 15 Thrusters and 45 Double Unders, 15 Thrusters and 45 Double Unders

Continue to add 2 Thrusters and 6 Double Unders each round

DL Fran

21-15-9

Deadlift (225/165)

Pull-ups

Row and HSPU

500 meter Row

20 Parallette Handstand Push-ups

500 meter Row

20 Strict Push-ups

500 meter Row

20 Kipping Handstand Push-ups