WOD: A. Three sets of: Bulgarian Split Squat x 6-8 reps each leg (can be weighted) Rest 60 seconds Dumbbell External Rotations x 6-8 reps each Rest 60 seconds B.In teams of three, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as […]
““We work seven days a week,” he said. “We’re in the gym at 5 a.m., and we’re here until 8 or 9 p.m. It’s not easy. But what keeps me driven are the people that come and the success that they see.” CrossFit gym members said he is the reason they keep coming back.” Shaun
WOD: In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Ball Slams (20,30) 100 Box Jump Overs (20,24) Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting
WOD: 4 sets of: Against a 4 minute running clock, complete: 25 Russian Kettlebell Swings (32/24 kg) 400 Meter Run *scale to 300/200m as needed Double-Unders x Max Reps Rest 4 minutes between sets see previous results here
“My point to all this is that it is up to each of us to know our bodies and our minds, to know when we need more gym time and when we need less. Not all of us want to compete. Not all of us are in our 20′s or 30′s. Not all of us
Sat. Dec. 13 6-8p: Holiday Party This is one of the best events of the year! We will kick off the evening with a Tacky Sweater Christmas WOD (you’ve gotta be tacky) and enjoy snacks and spirits during the White Elephant gift exchange. Bring a gift under $10. If you would like to bring snacks
Saturday and Sunday Read More »
WOD: A. 3 sets of: Romanian Deadlift x 6-8 reps @ light-mod Rest 60 seconds Dumbbell/plate External Rotations x 8-10 reps each arm Rest 60 seconds B. Two rounds for time of: 500 Meter Row Hand-Release Push-Up x 20 reps Russian Kettlebell Swings (35,53#) x 30 reps 400 Meter Run
Almost everybody has goals and resolutions set for themselves every New Years. Unfortunately, most of these goals are never reached. The world we live in encourages us to dream big, but rarely gives us what we need to get where we want to go. Lurong Living has built a Resolution challenge precisely for that reason.
WOD: A. 3 sets of: Single Arm KB/Dumbbell Shoulder Press x 6-8 reps (each arm) Rest 45 seconds Step-Ups x 10 reps each leg Rest 45 seconds Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds Rest 45 seconds B. Five rounds for time of: Push-Press x 10 reps (65,95#) Lateral Jump Overs x
“Like a loaded gun, a race car, and a scalpel, the intensity prescription comes with ample warnings. Its potential for abuse at the hands of the selectively ignorant is not due to a lack of prudence on the part of its purveyor. Indeed, intensity is the holy grail of training: efficacious, efficient and necessary. Its
