“friday 9.6.13”

Warm-up:

          banded RDL 15 + Rev band fly 15 x 2

Skill:

           assisted GHR/ DL

Strength:

       assisted GHR: 4x5

       bb bent row: 4x5

WOD:

         5 DL (225/155)

         200 m run

         10 DL

         200 m run

         15 dl

         200 m run

         10 dl

         200 m run

         5 dl

Read more: friday 9.6.13
 

“thursday 9.5.13”1002879 309845689159677_113887226_n

Warm-up:

          8 push-ups/ 8 tuck jumps x3

Skill:

           muscle ups/ transitions

Strength:

        ring dips: 4x8

        pull-ups: 4x4

WOD:

        10 amrap

        5 muscle-ups

        10 hspu (2 45's/ 45's) 

        15 box jumps (30/24)


Read more: thursday 9.5.13
 

“wednesday 9.4.13”

Next Monday 7 pm, Paleo talk with Kathryn. Learn what it can do for you and what the Lurong Challenge is all about. Also starting next week we will be adding a 7 pm class.

Warm-up:

          dynamic

Skill:

           ttb

Strength:

        12 otm

        8 ttb odd

        10 burpees

WOD:

         5 rounds

         200 m run

         12 slam balls

         1 min rest

Read more: wednesday 9.4.13
 

“tuesday 9.3.13”1002183 311389902338589_1659635702_n

We will be starting competitive classes for anyone who wants to partake. The standards you must be able to do are Pull-ups/ snatch 95/65 for reps/ c+j 135/95 for reps. The classes are not coached and do count as one of your classes for the week. They will be held on most Friday nights at 6pm and  most Saturdays at 1030am but not every. If interested shoot me a message before you come. 

Warm-up:

          3 x 5 fs + 3 pj w/ bar

Skill:

          kb snatch

Strength:

        8 otm

        3 front squats ascending

        3 push jerks

WOD:

         5 amrap

         8ea kb lunge (70/53)

         8ea kb snatches

Read more: tuesday 9.3.13
 

“monday 9.2.13”

labor-day 9

 

WOD:

         "Helen"

Read more: monday 9.2.13
 

“friday 8.30.13”1209279 311386672338912 1144569711 n

 Congrats to Lissa who Rx Isabel, well done kid!

No Kids class Saturday and only one class Monday, 9am. Have great safe weekend.

Warm-up:

          15 rev flys/ 10 push-ups x2

Skill:

           bench press

Strength:

        bench press: 4x10

        ring row: 4x10

WOD:

         3 rounds

         25 push-ups

         25 kb swings (70/53)

Read more: friday 8.30.13
 

“thursday 8.29.13”542198 311387285672184_1623210051_n_copy


"Isabel", who will be the first girl to RX and get up on the big board? 


 

Warm-up:

          snatch

Skill:

           snatch

Strength:

        work up to heavy 4 tng 

WOD:

         "Isabel"

Read more: thursday 8.29.13
 

IMG 1768

Warm-up:

          10 v-ups/ 10 supermans/ 10 push-ups x2

Skill:

           ghd back extension

Strength:

        L-Sit: 2min

        ghd back extension: 3x12

WOD:

        

12 amrap

         200m run

         2 wall walks

         10 grasshoppers

         5 up-down

Read more: wednesday 8.28.13
 

IMG 1787

 Two sure to be fun comps coming up:

Beantown Throwdown sept 29th

Crossfit Lando Battle of the Sexes competition Oct 12

Warm-up:

         15 banded good mornings/ 10 air squats/ 10 lunges

Skill:

           deadlifts

Strength:

        back squats: 10x3@70% 

WOD:

         3 rounds

         8 deadlifts (315/220)

         20 total oh lunges (45/25)

Read more: TUESDAY 8.27.13
 

1184852 10151555689771431_1388344086_n

Congrats to my little bro and Emmy. It was one hell of a party. 

Warm-up:

          :20 hand stand hold/ 8 hanging shrugs/ 10 tuck jumps x 2


Skill:

           hspu

Strength:

        c2b pull-ups: 3xME or 3x5 dead hang if you cant do c2b

        then

        S.A. kb row: 4x10

WOD:

         10 amrap

         6 hspu (45/25 no mat)

         10 ttb

         30 D.U.

Read more: monday 8.26.13
 

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