Thursday, September 29, 2016

WOD

The WOD is up! Fri, 9/30/2016 CrossFit Deadlift Heavy Double for day 10 Minute AMRAP 8 Deadlift (135/95) 16 T2B 40 Double Unders http://ift.tt/2dqDQ55 #wodhopper

Wednesday, September 28, 2016

WOD

The WOD is up! Thu, 9/29/2016 CrossFit Death by Pull Ups* 10 Minutes Every minute you will perform pull ups. Starting with 3 then 6 then 9 and so on for 10 minutes. *Vertical Green band max assistance. If you cannot pull up with a Green band or less you will be doing twice as many Ring Rows. 4 RFT 500m Row 20 KB Swings 20 Wall Balls http://ift.tt/2dlLdyd #wodhopper

Tuesday, September 27, 2016

WOD

The WOD is up! Wed, 9/28/2016 CrossFit Power Clean 1 REP MAX! TODAY YOU CAN EVERYTHING! Lurong Challenge WOD 3 10,9,8,7,6,5,4,3,2,1 of the following: Hang Squat Clean Thrusters Bar Facing Burpees Week 3 Lifestyle Focus Questions I motivated another challenge athlete who's having trouble adjusting to stick with the Challenge . True/False I encouraged someone outside my box to try something new. True/False I gave someone a compliment at least once a day. True/False I read at least 3 personal development articles this week. True/False I smiled at smiled and said hi to someone new at least three times this week. True/False I slept for at least 6 hours at least 6 days this week. True/False http://ift.tt/2dxYgKT #wodhopper

Monday, September 26, 2016

WOD

The WOD is up! Tue, 9/27/2016 CrossFit Push Press + Power Jerk Find a 1RM 27-21-15-9 Shoulder to Overhead (95/65) Double Unders (x2) 54-42-30-18 [Single Unders-x5] 135-105-75-45 http://ift.tt/2dnw0tF #wodhopper

Sunday, September 25, 2016

WOD

The WOD is up! Mon, 9/26/2016 CrossFit Tempo Squats. 321. (3 seconds Down, 2 seconds Pause in bottom, 1 sec Up) 5 Sets of 2 at a manageable weight. (70-75% of best Squat) LURONG CHALLENGE WOD scheduled for Wednesday! 15 Minute AMRAP 5 Pull Ups 10 Hand Release Push Ups 15 Goblet Squats (53/35) 100m Run http://ift.tt/2dkIxOM #wodhopper

Thursday, September 22, 2016

WOD

The WOD is up! Fri, 9/23/2016 CrossFit 12 MIN EMOM Odd- 5 Pull Ups* or 10 Ring Rows Even-5 Ring Dips* or 15 Box Dips *No Horizontal Bands. If you cannot do a pull up with a Green Band, you must do Ring Rows. *If you cannot perform dips with at the most a blue band, must do Box Dips. null 500m Row 50 Double Unders 30 AbMat Sit Ups 10 HSPU 400m Row 50 KB Swings 30 V-Ups 10 Push Ups 300m Row 50 Box Jumps 30 Med Ball Wall Sit Ups 10 Ring Rows or Pull ups 100m Run http://ift.tt/2cpCbvI #wodhopper

Wednesday, September 21, 2016

WOD

The WOD is up! Thu, 9/22/2016 CrossFit 12 Laps Around Parking Lot for Time. 16 - 1 MIN AMRAP no time in between. 1. KB Push Press 2. Burpees 3. Double Unders 4. Plank http://ift.tt/2dkQaIm #wodhopper

Tuesday, September 20, 2016

WOD

The WOD is up! Wed, 9/21/2016 CrossFit Deadlift 3-3-3-3-3-3 Lurong WOD 8 Minute AMRAP: 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead http://ift.tt/2cBC1SU #wodhopper

Monday, September 19, 2016

WOD

The WOD is up! Tue, 9/20/2016 CrossFit Push Press 5-4-3-2-1 Add Weight Each Set Work to Heavy Single! 5 RFT 10 Wall Balls (20/14) 2 Wall Walks 20 Box Jumps (24/20) http://ift.tt/2cLLwlm #wodhopper

Sunday, September 18, 2016

WOD

The WOD is up! Mon, 9/19/2016 CrossFit Front Squat 3-3-3-3-3 Beat last week... 1 Round for Time: 1000m Row 50 Front Squats (95/65) 30 T2B Lurong WOD will be programmed for Wednesday! http://ift.tt/2d9h6Ys #wodhopper

Thursday, September 15, 2016

WOD

The WOD is up! Fri, 9/16/2016 CrossFit 3 Minute AMRAP 5 HRPU 5 Dips 5 HSPU Power Snatch + Squat Snatch Work to Heavy 1+1 LOCK OUT ARMS COMPLETELY OR IT DOESNT COUNT!! 21-15-9 Snatch (75/55) Toes 2 Bar 100m Run http://ift.tt/2ci4tvj #wodhopper

Wednesday, September 14, 2016

WOD

The WOD is up! Thu, 9/15/2016 CrossFit Strict Press 5-4-3-2-1 Work to Heavy Single Press 12 Minute AMRAP 500m Row - 1 Time Only 3,3,6,6,9,9....etc... Thrusters Pull Ups http://ift.tt/2cP1BEo #wodhopper

Tuesday, September 13, 2016

WOD

The WOD is up! Wed, 9/14/2016 CrossFit Sumo Deadlift 3-3-2-2-1-1-1 Work to Heavy Single 400m Run 21 SDHP 21 Box Jumps 400m Run 15 SDHP 15 Box Jumps 400m Run 9 SDHP 9 Box Jumps http://ift.tt/2cuRPJT #wodhopper

Monday, September 12, 2016

WOD

The WOD is up! Tue, 9/13/2016 CrossFit Power Clean 15 min to establish best Power Clean 40 Double unders 40 AbMat Sit ups 5 Power Cleans 30 Double Unders 30 AbMat Sit ups 5 Power Cleans 20 Double Unders 20 AbMat Sit Ups 5 Power Cleans 10 Double Unders 10 AbMat Sit Ups 5 Power Cleans http://ift.tt/2cmMse9 #wodhopper

Sunday, September 11, 2016

WOD

The WOD is up! Mon, 9/12/2016 CrossFit Front Squat 3-3-3-3-3 4 RFT 60ft OverHead Walking Lunge 20 Wall Balls 10 HSPU http://ift.tt/2cwyPfI #wodhopper

Thursday, September 8, 2016

WOD

The WOD is up! Fri, 9/9/2016 CrossFit 3 rounds 1min AMRAP each Ring Push ups Sled Pull 30ft. Kb Swings GHD Sit ups Empty bar thruster (45lbs) http://ift.tt/2coVCJh #wodhopper

WOD

The WOD is up! Fri, 9/9/2016 CrossFit Power Clean 15 Minutes to establish best Power Clean and good technique! http://ift.tt/2coVCJh #wodhopper

Wednesday, September 7, 2016

WOD

The WOD is up! Thu, 9/8/2016 CrossFit Squat 15 Minutes to establish 5RM for Day 3 RFT 12 OHSquat 12 Burpees Over the Bar 100m Run http://ift.tt/2ceA69B #wodhopper

Sunday, September 4, 2016

WOD

The WOD is up! Mon, 9/5/2016 CrossFit Gym's closed for day! Happy Labor Day! http://ift.tt/2crDi2H #wodhopper

Thursday, September 1, 2016

WOD

The WOD is up! Fri, 9/2/2016 CrossFit Deadlift 1-1-1-1-1-1-1 Add weight each set! Build to a 1RM for Day! STAY TIGHT!! Farmer's Carry 60ft 21 Power Clean (floor) 9 Wall Balls Farmer's Carry 60ft 15 Power Clean (floor) 15 Wall Balls Farmer's Carry 60ft 9 Power Clean 21 Wall Balls http://ift.tt/2cjqX07 #wodhopper