WOD - WEDNESDAY, NOVEMBER 6TH 2013

* REMEBER THE CROSSFIT LITE CLASS WE OFFER MON,TUE, AND THUR AT 1PM.  THIS IS A CLASS THAT INVOLVES A MORE ENDURANCE BASED WARM-UP, ABDOMINAL AND CORE TRAINING, MOBILITY AND A WOD.  THERE WILL BE NO STRENGTH OFFERED.

1PM CLASS!

** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME).

*** PLEASE NOTE THERE WILL BE A STRICT CLASS CAP FOR THE WEEKENDS OLYMPIC LIFTING AND ENDURANCE CLASS.  THE CLASSES ARE UP ON MIND BODY ONLINE SO MAKE SURE YOU SIGN IN TO RESERVE A SPOT. THE OLYMPIC LIFTING CLASS WILL BE HEAVY AND WE WILL NOT BE TEACHING BREAKDOWNS OF THE MOVEMENT.  IT WILL BE A GUIDED WARM-UP AND THEN YOU WILL BE SET LOOSE!

 

TOMORROWS LURONG WOD!

WARM-UP
EMOM FOR 10 MIN
EVEN = 30 SEC PLANK HOLD
ODD = 10 PLATE TO OH (45/25)
REVIEW AND DRILL DEADLIFTS

STRENGTH
FIND 5RM WEIGHTED STRICT RING DIPS
NO RING DIPS = PUSHUPS
THEN 1 SET ME RING DIPS OR PUSHUPS

WOD
5-4-3-2-1 - DEADLIFTS (295/185)
2-4-6-8-10 - LATERAL BURPEES OVER BARBELL

RESULTS FROM 11/5/13

RESULTS FROM 11/5/13

2014 PREP TEAM RESULTS