Thursday – 4/26/18

Synchro carries


a. 2 rounds:
– 1 minute max overhead squat (95,65)
* 30s rest
– 1 minute max v-ups
* 30s rest
– 1 minute max russian swing (44,26)
* 5 minute rest

b. AMRAP in 8 minutes
– 5 overhead squats (115,85)
– 8 knees to elbows
– 10 american swings (53,35)

Wednesday – 4/25/18

This Saturday we’ll have another “Try CrossFit” free class at 10am–spread the word to peeps you know! (Will still have Oly lifting).

Don’t miss the Lurong Summer Challenge! Join other LCF peeps on the 5-week quest to better nutrition and fitness benchmarking. Early-bird pricing ends tonight.

a. Bar muscle up / kipping technique (practice stringing them together)

b. 3-5 rounds (18 min cap)
– 200m run
– 3 bar muscle ups (6 pull ups, 8 push ups)
– 10 box jumps (24,20)
– 100 m single arm overhead carry (53,35) switch at halfway mark

Tuesday – 4/24/18

Early Bird Registration for the Lurong Living Summertime Challenge ends this Wednesday night, the 25th, at midnight ET. Now is the time to invest in yourself, improve your performance, and reach your goals for summer. So, take the Challenge, save some money, and win some amazing prizes. Register today and save $15 off the regular price. It doesn’t get better than this. Don’t miss out!
 
WOD
a. AMRAP in 6 minutes
– 9 knees to elbows
– 12 front squat (95,65)
– 15 KB swings (53,35)
b Tabata – sit ups
c. AMRAP in 6 minutes
– 9 burpees
– 12 back squat (95,65)
– 30 double unders
 
4pm Kettlebell
9 cleans right 6…3
3 front squat.2…1
9 cleans left 6…3
3 front squat 2…1
 
6pm Olympic Lifting and Open Gym

Monday – 4/23/18

a. Hang squat snatch

b. For time: 10-8-6-4-6-8-10 (15-minute cap)
– alternating DB snatch (50,35)
– Wall ball (30,20)
– Russian twist with ball x2