Monday, September 30, 2013
Class:
All
Warmup:
CC
Workout Name:
Thruster-Toes 2Bar Chipper Lurong#3
Description:
10 Min Time Cap:
50 Thrusters
50 Toes-to-Bar
The athlete must complete all 50 Thrusters before moving on to the next movement
Athlete must log time
50 Thrusters
50 Toes-to-Bar
The athlete must complete all 50 Thrusters before moving on to the next movement
Athlete must log time
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Friday, September 27, 2013
Class:
All
Warmup:
coaches choice
Workout Name:
None
Description:
WOD "Chelsea" EMOM 30 minutes
5 pull ups 10 push ups 15 air squats
Mobility
5 pull ups 10 push ups 15 air squats
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 26, 2013
Class:
All
Warmup:
coaches choice
Workout Name:
None
Description:
WOD
15 min cap: Max Height Box Jump
7x-5x-3x-1x
Burpee Pull ups then 200m Sprint
Mobility
15 min cap: Max Height Box Jump
7x-5x-3x-1x
Burpee Pull ups then 200m Sprint
Mobility
Comments:
max height box jump please record results
Performed by 1 athlete
Podium
Male RX:
6:23
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, September 25, 2013
Class:
All
Warmup:
CC
Workout Name:
Three Round n Ten Rep Core Complex
Description:
Strength:Triple Heavy Back Squats (15 minute cap)
10x 8x 6x 3x 3x 3x (All athletes need to log this in track my PR)
10x Wall Ball Sit Up Slams
10x Ring Pull Up (Supine)
10x Bear Crawls (From GHD to the Green Wall)
10x Broad Jumps (From GHD to the Green Wall)
10x 8x 6x 3x 3x 3x (All athletes need to log this in track my PR)
10x Wall Ball Sit Up Slams
10x Ring Pull Up (Supine)
10x Bear Crawls (From GHD to the Green Wall)
10x Broad Jumps (From GHD to the Green Wall)
Cooldown:
Mobility
Performed by 5 athletes
Podium
Male RX:
14:27
Female RX:
16:56
Male Scaled:
Female Scaled:
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Saturday, September 21, 2013
Class:
All
Warmup:
Coach's Choice
Workout Name:
None
Description:
Hero "Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30 box
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30 box
Cooldown:
Mobility Stretching
Comments:
U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, September 20, 2013
Class:
All
Warmup:
Coach's Choice
Workout Name:
None
Description:
"Double Snatch"
4 Rounds
10 Snatches
50 Double Unders
200 m Run
4 Rounds
10 Snatches
50 Double Unders
200 m Run
Cooldown:
Mobility Stretching
Performed by 1 athlete
Podium
Male RX:
Female RX:
11:35
Male Scaled:
Female Scaled:
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Thursday, September 19, 2013
Class:
All
Warmup:
Coach's Choice
Workout Name:
None
Description:
Strength: Shoulder Press 1-1-1-1-1-1-1
WOD: Tabata Core
V-Ups
Plank Holds
Hollow Body Rocks
WOD: Tabata Core
V-Ups
Plank Holds
Hollow Body Rocks
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male:
Female:
Wednesday, September 18, 2013
Class:
All
Warmup:
Coach's Choice
Workout Name:
WOD 2- The LuRong Living Original Remix
Description:
12 Min Time Cap:
100 Burpees
100 Kettlebell Swings
100 Burpees
100 Kettlebell Swings
Cooldown:
MOBLITY
Comments:
Scoring
Any 1 REP not completed within the 12-minute time cap will be added on as 1 additional second.
A completed workout is 200 reps total
188 Reps completed in 12 minutes (12 uncompleted)
Score= 12:12
Any 1 REP not completed within the 12-minute time cap will be added on as 1 additional second.
A completed workout is 200 reps total
188 Reps completed in 12 minutes (12 uncompleted)
Score= 12:12
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, September 17, 2013
Class:
All
Workout Name:
Crossfit Stairmaster
Description:
6 rounds
1 min BJ
1 min Burpees
1 min DU
1 min Rest btw rounds
1 min BJ
1 min Burpees
1 min DU
1 min Rest btw rounds
Cooldown:
mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Coach's Choice
Workout Name:
None
Description:
20 minutes to fine 3RM
Thrusters
3-3-3-3-3
Then:
8 Min AMRAP
5 T2B
5 Ring Dips
Thrusters
3-3-3-3-3
Then:
8 Min AMRAP
5 T2B
5 Ring Dips
Cooldown:
Mobility
Monday, September 16, 2013
Class:
All
Warmup:
Coaches choice
Workout Name:
LuRong WOD#1 Triplet Tester
Description:
21-18-15-12-9-6-3 of:
Wall Balls
Deadlifts
Box Jumps
Wall Balls
Deadlifts
Box Jumps
Comments:
Log your time
Go to Crossfityeti.com for weights
Go to Crossfityeti.com for weights
Performed by 3 athletes
Podium
Male RX:
10:26
Female RX:
17:15
Male Scaled:
Female Scaled:
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Friday, September 13, 2013
Class:
All
Warmup:
Coaches choice
Workout Name:
None
Description:
W.O.D
3 rounds
15 * 10 * 5 Back Squat
21 * 15* 9 GHD back extensions
15 * 10 * 5 Front Squat
3 rounds
15 * 10 * 5 Back Squat
21 * 15* 9 GHD back extensions
15 * 10 * 5 Front Squat
Cooldown:
mobility
Performed by 0 athletes
Podium
Male:
Female:
Thursday, September 12, 2013
Class:
All
Warmup:
Coaches choice
Workout Name:
None
Description:
Skill: max weighted famers carry
W.O.D
4 rounds
20 windshield wipers
20 MB pikes
20 MB crunches
20 MB side crunches
20 MB sit ups
Mobility
W.O.D
4 rounds
20 windshield wipers
20 MB pikes
20 MB crunches
20 MB side crunches
20 MB sit ups
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 11, 2013
Class:
All
Warmup:
Coaches choice
Workout Name:
None
Description:
" Always remember"
2:01 minutes of double unders/singles
11 Box jumps
11 KB SDHP
11 pull ups
11 Hang Power cleans
11 HSPUs
11 KB swings
11 K2E
11 DL
11 Push Press
2:01 Double unders/ singels
2:01 minutes of double unders/singles
11 Box jumps
11 KB SDHP
11 pull ups
11 Hang Power cleans
11 HSPUs
11 KB swings
11 K2E
11 DL
11 Push Press
2:01 Double unders/ singels
Cooldown:
Mobility
Performed by 1 athlete
Podium
Male RX:
14:30
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, September 10, 2013
Class:
All
Warmup:
Skill:
4 * 100 meter sprints with 30 sec rest between each sprint
4 * 100 meter sprints with 30 sec rest between each sprint
Workout Name:
None
Description:
W.O.D
Boom, Body weight is Good
20 push ups
35 Air squats
20 Plyometric push ups
35 split squats
20 clapping push ups/ or hand release
35 pop squats
20 ring dips
35 lateral over a bar
20 ring rows
**Athletes must post time
Performed by 1 athlete
Podium
Male RX:
10:35
Female RX:
Male Scaled:
Female Scaled:
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Monday, September 09, 2013
Class:
All
Warmup:
Coaches choice
Workout Name:
None
Description:
Strength
Clean and jerk ( split/push)
2*2*2*2*2
Floor bench press
2*2*2*2*2
W.O.D II
50 tire strikes for time
Mobility
Clean and jerk ( split/push)
2*2*2*2*2
Floor bench press
2*2*2*2*2
W.O.D II
50 tire strikes for time
Mobility
Performed by 0 athletes
Podium
Male:
Female:
Friday, September 06, 2013
Class:
All
Warmup:
5 Rounds
Weighted Lunge the length of YETI box and back
10x Push Ups
5x Pull Ups
Weighted Lunge the length of YETI box and back
10x Push Ups
5x Pull Ups
Workout Name:
None
Description:
4 hill sprints as a team
(beginning of road to red gate. The coach will time you)
10 rounds: 30 sec burpees, 30 sec rest
3 rounds: 90 sec ab bridge complex (30 sec side, 30 sec front, 30 sec other side)
(beginning of road to red gate. The coach will time you)
10 rounds: 30 sec burpees, 30 sec rest
3 rounds: 90 sec ab bridge complex (30 sec side, 30 sec front, 30 sec other side)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 05, 2013
Class:
All
Workout Name:
Kelly
Description:
Five rounds for time of: (POST YOUR TIME)
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Performed by 2 athletes
Podium
Male RX:
34:55
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, September 04, 2013
Class:
All
Workout Name:
PARTNER Seven
Description:
7 rounds (1 min each station)
Rail Jumps
Weighted Lunges/Plank holds
Partner tire flips X30
Rail Jumps
Weighted Lunges/Plank holds
Partner tire flips X30
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, September 03, 2013
Class:
All
Workout Name:
None
Description:
3.2.1 Minute Stations
(POST YOUR MAX # of DU COMPLETED)
GHD (25/15 lb plate)
Box Jumps
Handstand holds
DU
Hollow Body Rocks
(POST YOUR MAX # of DU COMPLETED)
GHD (25/15 lb plate)
Box Jumps
Handstand holds
DU
Hollow Body Rocks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, September 02, 2013
Class:
All
Workout Name:
Fran
Description:
21-15-9
Thrusters 95/65
Pull Up
(POST YOUR FRAN TIME)
Thrusters 95/65
Pull Up
(POST YOUR FRAN TIME)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
6:31
Female Scaled:
Show All Results
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