Tag Archives: crossfit endurance

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Sat FREE TEAM WOD 04.23.16

9:30am Class FREE Bring your friends and family Team of 2 For Time: 300 Double Unders/Scale Single Jump Rope (double the amount) Deadlift 18000 lbs/14000lbs 100 Thrusters 45 lbs Post total time. # of DL reps will be determined by the weight you decide to put on the bar. Once the WOD starts, the weight remains […]

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Mon 04.04.16

OUR 8th ANNUAL MEMORIAL DAY MURPH IS COMING MON MAY 30th  WE WILL HAVE FUN FOR ALL BBQ BEER AND MORE!  MARK YOUR CALENDER’S  Registration opens soon! WARM UP Joint Rotations Shoulder Pass Through Easy 400m EMOM Sprint 100m (and walk back within that min) for 10min Easy does it you dont have to kill […]

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Thursday WOD 03.03.16

16.2 will be announced 5pm come watch it on the big screen at the gym and then we hit it ! WARM UP Joint Rotation Shoulder Pass Through Running Drills 10min Dynamic Warm up Trainers will spend some time working on your sprint and correcting some flaws Slow jog with exaggerated hamstring engagement Trainers will […]

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Tuesday WOD 02.23.16

WARM UP  Joint Rotations Shoulder pass throughs  Easy 500m row  Warm up on movements and go over technique  10min WOD For time: 100 Pull-ups 100 Push-ups 100 Sit-up (abmat)s 100 Air Squats EWOD For time: Row, 500 m 150 Double Unders 50 Burpees

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Mon WOD 02.22.16

WARM UP Joint Rotation Shoulder Pass Through easy 400m Run Every 1 min for 10 mins, alternating between: 10 Medicine Ball Cleans, 20/16 lbs 10 Push-ups WOD CrossFit Games Open 14.5 21-18-15-12-9-6-3 reps, for time of: Thruster, 95/65 lbs Burpee (Bar Facing) STRENGTH Bench press strip set x 3 rounds 10 reps @ 225 10 […]

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Thursday WOD 02.17.16

WARM UP Joint Rotation  Shoulder Pass Through Warm up on movements  WOD As many reps as possible in 11 mins of: Row (calories), 3 mins Rest, 1 min Cluster, 3 mins Rest, 1 min Row (calories), 3 mins The athlete’s total score is the sum of all reps completed within the 11 minutes, which includes […]

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Wed WOD 02.17.16

Attention all Lurong Paleo Resolution Challenge participants  Thursday we will be re-testing the 1st workout in this challenge. My suggestion is rest wed or stove recovery and hit it hard Thursday.  WARM UP Joint Rotation Shoulder Pass Through Running Drills WOD For time: 30 Lunge With Med Ball Overheads, 20/16 lbs 30 Wall Balls, 20/16 […]

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Thursday WOD 02.04.16

WARM UP Joint Rotation Shoulder Pass Through Warm up on movements WOD Jackie For time: Row, 1000 m 50 Thrusters, 45 lbs 30 Pull-ups Rest For time: Run, 800 m 50 Thrusters, 45 lbs 30 Pull-ups 30min Cut off EWOD 4 rounds for time of: Run, 400 m 50 Air Squats

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Mon WOD 02.01.16

WARM UP 3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout. WOD Row (calories)s : Max cal in 1min x 3 Ring Rows 3x Max Rep unbroken (supine) Rest as needed between sets. Then 4 rounds for time Level III (3) […]

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Wed WOD 09.09.15

WARM UP Roxanne Burpee Warm Up This is not a timed workout. WOD Complete as many rounds as possible in 10 mins of: 10 Burpees 20 Wall Balls, 20/14 lbs STRENGTH Shoulder Press 1-1-1-1-1-1-1, using heaviest weight per set Weighted Pull-up 1-1-1-1-1-1-1, using heaviest weight per set