by Anni | Dec 31, 2017
Wishing everyone a happy and healthy 2018!
Today we’ll have just one class at 9am. Come kick off the new year with a fun partner WOD with your fellow LCFers!
AMRAP in 25 minutes:
-50m suitcase carry while partner does burpees, then switch until 50 burpees total are completed
-50m front rack carry while partner does box jumps until 50
-50m OH carry while partner does pull ups until 50
-50m choice of carry while partner does KB swings until 50
by Anni | Dec 30, 2017
On New Year’s Day we’ll have one class at 9am. Kick off the new year with a great workout!
Open gym 9am – noon
Join us for the next the Lurong challenge!
by Anni | Dec 29, 2017
Start the New Year off right—sign up for the Lurong challenge!
https://challengeseries.lurongliving.com/resolution18/
8am Kettlebell
– TGU 4 reps per side max weight in 10 min. – 5×5 front squats KB with 10 plank to push-ups – 35 on/5 off of ball slams, any kind of crawl and vertical jumps – 30 on 30 off bicep curls band, DB, KB
9am WOD
a. Airdyne conga line – AMRAP in 12 minutes
– 5 cal airdyne
– 5 Snatches (115, 85)
b. 4 rounds for time:
– 20 DB snatches (35,26) 10 each
– 20 step ups (20,18) 10 each
10am Olympic Lifting!
Reminder: On New Year’s Day we’ll have only one class, at 9am.
by Anni | Dec 28, 2017
A. 2 strict press + 3 push press x 5 sets
B. 4 rounds (12 minute cap)
– 10 pull ups
– 10 v-ups
– 10 cleans (115/85)
* 3 minute rest
c. 3 rounds (6 minute cap)
– 50 double unders
– 25 sit ups
by Anni | Dec 27, 2017
A. 5 power cleans + 10 front rack lunge x 5 sets (light to medium weight, faster movement rather than slow and heavy)
B. w/ partner: AMRAP in 16 minutes
– 400m run/row
– 40 OH squat (65,45)
– 40 Slam ball (30,20)
– 40 knees to elbow
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