Tag Archives: crossfit football

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Tuesday WOD 05.03.16

WARM UP Joint Rotation Shoulder Pass Through Group Warm up WOD 7 rounds for time of: 10 Sumo Deadlift High Pulls, 95 lbs 10 Ring Dips 12min Cut off Every 1 min for 3 mins do: 20 Wall Balls, 20/14 lbs Rest 2 mins Every 1 min for 3 mins do: 20 Wall Balls, 20/14 […]

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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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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

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Strongman Thursday 09.03.15

WARM UP Trainers Choice SMWOD 20 minute AMRAP 4 Power Cleans @ 205/135 6 KB Swings @ 70 8 Toes To Rings Scale as needed. Post loads, rounds and reps EWOD For time — 1.5 mile run with 45 pound weight vest or plate Post time scale as needed

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Mon WOD 08.24.15

CONGRATS TO OUR VERY OWN MEAGAN JOUGLARD ! After Months of studying and testing She passed her Finals and is now a Certified Nutritionist! This is a an awesome achievement that she’s worked hard at and spent hours and hours preparing for     We are super proud of all her hard work. Meagan offers Custom Meal […]

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WOD 05.12.15

The Gym WILL BE CLOSED Friday Night May 15 (regular classes open 5:30am 9:30-12:30pm ) Saturday May 16th CLOSED We will be sending athletes to the NLI Classic Theresa Brent Meagan Olivia Dion Kevin PLEASE come and cheer on your gym! WARM UP Joint Rotations Shoulder Pass Through 5 min warm up Dynamic 5 min […]

WOD 04.15.15

WARM UP Joint Rotation Shoulder Pass Through Easy 800m Run Hamstring Activation Drills SKILL Deadlift WOD 10 rounds of: Deadlift for 15 seconds Rest 45 seconds Go heavy. Post load and number of reps completed to comments.   COMPETITION 100 Ab Mat Sit ups every 60sec preform 3 inverted burpee for time   STRENGTH Strict […]