Workout of the Day

FRIDAY 170526

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*Tomorrow morning (Saturday 5/27) we are an Official Host 2017 for “Murph”.  Join us if you’re able to!  You’ve worked hard all month training for this – now execute and have fun!* I. Warm-Up II.  For Time: Buy In =… Read more »

THURSDAY 170525

Murph Prep Challenge = Rest until Murph on Saturday 5/27! I. Warm-Up II. CrossFit and Get Fit WOD’s Complete the Following For Time: Buy In = 25 Burpees Then… 5 Rounds: Overhead Plate Walks 100 ft. 35 Double Unders (sub… Read more »

WEDNESDAY 170524

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I. Warm-Up II. Lurong Summertime Challenge WOD #2: AMRAP: 2 Minutes Deadlift -1 Minute REST- 2 Minutes Back Squat -1 Minute REST- 2 Minutes Shoulder to Overhead Level III = 275# DL / 225# BS / 185# S2OH Male (racks… Read more »

TUESDAY 170523

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Murph Prep = Class WOD Today I. Warm-Up II. Complete the Following For Time: -12 Clean and Jerks 135#/95# -1 Round “Cindy” -10 Clean and Jerks -2 Rounds “Cindy” -6 Clean and Jerks -3 Rounds “Cindy” -2 Clean and Jerks… Read more »

MONDAY 170522

I. Running Warm-Up II.  “Helen” 3 Rounds For Time: -Run 400 meters -21 KBS 1.5 pood -12 Pull-ups Level III = Rx Level II = 44# KBS, Band Assisted Pull-ups Level I = 35# (or lighter) KBS, Jumping Pull-ups III. May… Read more »

FRIDAY 170519

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I. Warm-Up II. Lurong Summer Challenge “High Fives Test”: 5 Minute AMRAP of: 10 Power Snatches 95/65 10 Box Jumps at 24″/20″ -Rest for 2 Minutes- 5 Minute AMRAP of: 10 Overhead Squats 95/65 10 Box Jumps at 24″/20″ Level… Read more »

THURSDAY 170518

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I. Warm-ups II. EMOM x 20 Minutes: Minute 1: :40 Plank Hold  Minute 2: 5 Bar Muscle Ups (Sub 5 Pull-ups + 5 Push-ups) Minute 3:  15 WBS 20/14 Minute 4: :40 Second Max Cals on Assault Bike Minute 5: Rest… Read more »

WEDNESDAY 170517

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May 2017 “Murph Challenge” Prep:   (This will be posted with every class workout in May until “Murph” on May 27th.  You can complete on your own.  Some classes this will be warm-up material.  Rounds increase as we go!) -Complete… Read more »

TUESDAY 170516

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May 2017 “Murph Challenge” Prep:   (This will be posted with every class workout in May until “Murph” on May 27th.  You can complete on your own.  Some classes this will be warm-up material.  Rounds increase as we go!) -Complete 50… Read more »