WOD

The WOD is up! Tue, 11/1/2016 CrossFit Jerk Power or Split 4 RFT 40 Double Unders (120 Singles) 20 KB Swings (70/53) 10 HSPU http://ift.tt/2eVGodg #wodhopper

WOD

The WOD is up! Mon, 10/31/2016 CrossFit Happy Halloween!!! Deadlifts! 2-2-2-2-2 3 RFT 400m Run 5 Muscle Ups 9 Hang Power Snatch (95/65) http://ift.tt/2fl11Uu #wodhopper

WOD

The WOD is up! Fri, 10/28/2016 CrossFit Push Press Cleans 3-3-3-3-3-3 8 Minute AMRAP (155/105) 5 Deadlifts 4 Hang Clean 3 Front Squats 2 Shoulder 2 OH 1 Ground to OH http://ift.tt/2dNcZEY #wodhopper

WOD

The WOD is up! Thu, 10/27/2016 CrossFit Turkish Get up Practice 3 Reps Each Side AHAP 15 Minute AMRAP 20 Box Jump Over (30/24) 30 Wall Balls (20/14) 50 KB Swings (70/53) Thu, 10/27/2016 Open Gym http://ift.tt/2f8XQyR #wodhopper

WOD

The WOD is up! Wed, 10/26/2016 CrossFit ***Gymnastics Day*** Pull Ups 3 x 5 Strict Chest to Bar Dips 3 x 5 Muscle Ups 1x5 12 Minute AMRAP 300m Row 5 Muscle Ups 10 KB PushPress (53/35) 15 Burpees http://ift.tt/2dHeCPD #wodhopper

WOD

The WOD is up! Tue, 10/25/2016 CrossFit Front Squat Pause 5ct 400m Run 15 Thrusters (155/105) 30 T2b or 60 AbMat Sit Ups 15 Thrusters 400m Run http://ift.tt/2epqN7S #wodhopper

WOD

The WOD is up! Mon, 10/24/2016 CrossFit Hang Snatch 1-1-1-1-1-1 12 Minute AMRAP 15 Overhead Squats (115/85) 50 Double Unders 15 Cal Row http://ift.tt/2f6UT10 #wodhopper

WOD

The WOD is up! Fri, 10/21/2016 Open Gym 30 Muscle Ups for Time Fri, 10/21/2016 CrossFit Sumo Deadlift 15 Minutes to establish 5RM for Day 21-15-9 Snatch (95/65) Ring Dips T2B http://ift.tt/2eo9XoV #wodhopper

WOD

The WOD is up! Thu, 10/20/2016 Open Gym Karen For time: 150 Wall ball shots (20lbs) Thu, 10/20/2016 CrossFit ***Gymnastics Practice*** Pull Ups Dips Muscle Ups For those who can perform Muscle Ups, 3x5 Strict Pull Ups, 3x5 Dips 5 Minutes to perform 5 Muscle Ups For those working on Bands with Pull Ups 15 Minutes to work on Pull Ups and Dips. 1RM with Band at lowest setting. Then perform 3 sets of 5 drop sets. 1 Round For Time 100 Double Unders (300 Singles) 80 KB Swings (53/35) 60 Wall Balls (20/14) 40 Burpees 20 Calorie Row http://ift.tt/2evu4Aq #wodhopper

WOD

The WOD is up! Wed, 10/19/2016 Open Gym 3 Rounds for Time 10 Pull Ups 19 Front Squats (135/95) 23 Cal Row Wed, 10/19/2016 CrossFit Squat Clean 3,2,1,1,1,1,1... Hit a 1RM Squat Clean for day! Lurong Living Challenge 2 RFT 500m Row 40 Front Squats (95/65) 30 Wall Ball Sit Ups 20 Push Ups 10 Pull Ups http://ift.tt/2dpyDtY #wodhopper

WOD

The WOD is up! Tue, 10/18/2016 CrossFit Push Press 3RM Drop 10% 3x3 "Running Diane" 21-15-9 Deadlift (225/135) HSPU 400m Run http://ift.tt/2e2QI7H #wodhopper

WOD

The WOD is up! Mon, 10/17/2016 CrossFit Back Squat Pause 5 count Work up to a Heavy Single. Stay TIGHT! 5 RFT 5 Ring Dips 10 KB swings (53/35) 15 Box Jumps (24/20) http://ift.tt/2dUFT3T #wodhopper

WOD

The WOD is up! Fri, 10/14/2016 CrossFit ***Gymnastics Day*** Pull ups Dips Buy In- 400m Run 10 Rounds 10 Wall Balls (20/14) 10 Hand Release Push Ups Cash Out- 400m Run http://ift.tt/2dNNlPj #wodhopper

WOD

The WOD is up! Thu, 10/13/2016 CrossFit Split Jerk Tech and PRs Lurong week 5 9 Minute AMRAP 12 Toes to Bar 9 Shoulder to Overhead 6 Box Jump Overs 3 Bar Facing Burpees http://ift.tt/2dxjU0Z #wodhopper

WOD

The WOD is up! Wed, 10/12/2016 CrossFit Front Squat 3RM for Day 21-18-15-12-9-6 Cal Row Power Clean (135/95) Double Unders (x3) [Single Unders (x4)] http://ift.tt/2dVU7mx #wodhopper

WOD

The WOD is up! Tue, 10/11/2016 CrossFit Snatch 2RM for Day From the floor. AMRAP 15 Minutes 10 Overhead Squats (115/85) 10 Kettlebell Swings (70/53) 10 Box Jumps (24/20) http://ift.tt/2drSTfa #wodhopper

WOD

The WOD is up! Mon, 10/10/2016 CrossFit Push Press 3RM for Day 3 RFT 5 Ring Muscle Ups 11 Thrusters (155/105) 14 Toes to Bar Scaled: x3 Pull Ups/Dips Thrusters (95/65) Toes to Rings Scaled Again: x6 Ring Rows/Push Ups Thrusters (45/35) Pikes http://ift.tt/2ddAZiP #wodhopper

WOD

The WOD is up! Sat, 10/8/2016 LeboCore Warm Up: 3x 30 Second plank hold 10 Second Superman Hold 4 Minute Tabata Flutter Kicks Teams of 2 50 Med Ball Toss Sit Ups 50 Weighted Leg Raises (Hold Partners Feet) 50 Floor Wipers (45/35) Sat, 10/8/2016 TeamWOD Warm up: Individual 100 Double Unders ---> 21-15-9----> 100 Double Unders KB Swings Push Ups Teams of 2: DOUBLE FRAN + KAREN 42 Thrusters (95/65) 42 Pull Ups 50 Wall Balls (20/14) 30 Thrusters 30 Pull Ups 50 Wall Balls 18 Thrusters 18 Pull Ups 50 Wall Balls http://ift.tt/2dljHxD #wodhopper

WOD

The WOD is up! Fri, 10/7/2016 CrossFit CrossFit Total 20 minutes to Find your 1 Rep Max of everything! Warm up as necessary! Total Weight Moved Of: Back Squat, 1 rep Press, 1 rep Deadlift, 1 rep ***Optional WOD*** 10 Min AMRAP 30 Weighted Sit Ups 20 Air Squats 10 Push Ups Fri, 10/7/2016 New You Challenge Overhead Squat Power Snatch 3 Rounds 2 Minutes Each Round 20 Seconds Rest in between each Station 1. Box Jumps 2. Push Ups 3. Med Ball Sit Ups http://ift.tt/2dQka0c #wodhopper

WOD

The WOD is up! Thu, 10/6/2016 CrossFit Gymnastics test Pull up Handstand push ups Pull up with as little assistance as possible! 1 minute AMRAP each station. 1. Box Jumps (30/24) 2. HSPU or KB Push Press 3. SDHP (95/65) 4. Calorie Row 5. Rest 5 Rounds - no transition time http://ift.tt/2cTDcBs #wodhopper

WOD

The WOD is up! Wed, 10/5/2016 CrossFit Lurong Living Challenge: 10 Minute AMRAP 15 Wall Balls - (20/14) 30 KB Swings - (70/53) 60 Double Unders (120 Singles) 4 Rounds: 400m Run Rest 1 minute Between. Wed, 10/5/2016 New You Challenge Front squat Push Press 12 min AMRAP 15 Wall Balls 10 Pull ups 100m Run http://ift.tt/2cQYgZl #wodhopper

WOD

The WOD is up! Tue, 10/4/2016 CrossFit "DT" 5 RFT 12 Deadlift (155/105) 9 Hang Cleans 6 Shoulder to OH Front Squat 3RM for Day Tue, 10/4/2016 New You Challenge Squat Press 3 RFT 10 Deadlift (95) 20 AbMat Sit Ups 50 Jump Rope Singles null http://ift.tt/2dFzvfu #wodhopper

WOD

The WOD is up! Mon, 10/3/2016 CrossFit 3 Position Squat Snatch full squat for all 3 positions. work up to a heavy set. 500m Row 21 OHSQ (95/65) 21 Weighted AbMat Sit Ups (45/25) 500m Row 15 OHSQ 15 Weighted AbMat Sit Ups 500m Row 9 OHSQ 9 Weighted AbMat Sit Ups Mon, 10/3/2016 New You Challenge Squat Press 3 RFT 10 Deadlift (95) 20 AbMat Sit Ups 50 Jump Rope Singles http://ift.tt/2d7erxA #wodhopper