Tuesday, September 30, 2014

Wednesday October 1st, 2014

Skill:  Double Under, Thruster Review

WOD:   LuRong #4 “Peranormal”

This couplet of Thrusters and Double Unders/Singles will be in 3 minute blocks with 2 rounds per block.  If you complete the 2 rounds within the 3 minute block, you will get another 3 minute block of Thrusters and Double Unders/Singles (depending on level).  

Thrusters Level 3/2/1 =  95/75/55 M, 75/55/35 W
Double Unders for Level 3/2, Singles for Level 1
Block 1 = 2 Rounds of 9   Thrusters, 27 Double Unders/Singles
Block 2 = 2 Rounds of 11 Thrusters, 33 Double Unders/Singles
Block 3 = 2 Rounds of 13 Thrusters, 39 Double Unders/Singles
Block 4 = 2 Rounds of 15 Thrusters, 45 Double Unders/Singles
Block 5 = 2 Rounds of 17 Thrusters, 51 Double Unders/Singles
Block 6 = 2 Rounds of 19 Thrusters, 57 Double Unders/Singles
Etc…

Finisher:  Ab Ladder (up and down) 2-4-6-8-10-8-6-4-2
                 Crunches
                 Sit Ups
                 Hollow Rocks
                 Heel Touches
                 Leg Lifts



Monday, September 29, 2014

Tuesday September 30th, 2014

Strength:  Front Squat

                1 set of 5 @ 50%
                1 set of 5 @ 55%
                3 sets of 10 @ 60%

WOD:   21-15-9
              Squat Cleans (115/75)
              T2B
            -Rest 1 Minute-

             3  Min AMRAP:
             3  HSPU's
             5  Strict Chin Ups

Finisher: Chin Ups (at least 25)


Sunday, September 28, 2014

Monday September 29th, 2014

Strength:  Push Press

                1 set of 5 @ 50%
                1 set of 5 @ 55%
                3 sets of 10 @ 60%

WOD:   4 Rounds

             10 Shoulder to OH (155/105)
             15 Burpees
             20 Push Ups

Finisher: 400 Meter Run, Timed


Friday, September 26, 2014

Saturday September 27th, 2014

Saturday TEAM WOD

           20 Minute AMRAP with a Partner:

           7   Chest to Bar Pull-Ups
           7   Lateral Bar Hop Burpees
           7   Ground to Overhead (115/75)

One Partner works at a time, alternating movements.


Thursday, September 25, 2014

Friday September 26th, 2014

Strength:  Hang Power Clean 3-3-3-3-3 w/ Increasing Weight

WOD:  20 Minute AMRAP

             15 Hang Power Cleans (115/75)
             12 Ring Dips
             21 Ab Mat Sit Ups

Finisher:   2 x ME HSPU’s (or Wall Hold)


Wednesday, September 24, 2014

Thursday September 25th, 2014

Strength:  Sumo Deadlift  

                 1 set of  5 @ 50%
                 1 set of  5 @ 55%
                 3 sets of 10 @ 60%

WOD:  LuRong WOD #2 – Triplet Tester
            11 Minute AMRAP
   
             Ascending Ladder 3, 6, 9, 12, 15 etc.
             Wall Balls (20, 10 FT Target/14, 9 FT Target)
             Box Jumps (24/20)
             Deadlift (115/75)

Finisher:  50 Back Extensions


Tuesday, September 23, 2014

Wednesday September 24th, 2014

Strength:  Bench 5 x 10 @ 55% of 1RM   

WOD:  12 Minute AMRAP

             3  Power Cleans (155/105)
             10 Push Ups
             100 Meter Run

Finisher:   50 Hollow Rocks or 100 Ab Mat Sit Ups


Monday, September 22, 2014

Tuesday September 23rd, 2014

Skills: Efficient Rowing and Kipping/Movement Review

Extra Work:  Skills/Accessories – Double Unders, Pistols, HSPU’s, GHD Sit-Ups, Chin Ups

WOD:    LuRong WOD #1 – The Capacity Test
   
              4 Minutes of Max Calorie Row
              1 Minute Rest
              3 Minutes of Chest to Bar Pull Ups
              1 Minute Rest
              2 Minutes of Back Squats (165/115)
              1 Minute Rest
              1 Minute of Shoulder to Overhead (135/95)



Challengers:  Another workout for you.  Remember whatever Level you complete this workout at, you must complete at the same level when we repeat at the end of the challenge.  Any questions, please see a Coach.

Sunday, September 21, 2014

Monday September 22nd, 2014

Strength:  Weighted Strict Pull Ups 3-3-3-3-3

Skills:  Overhead Squat and Wall Ball Squat Clean Review

WOD:    5 Rounds for Time

              5 Overhead Squats (115/75)
              10 Wall Ball Squat Cleans (20/14)
              20 Double Unders


Finisher: Mobility with Foam Roller 


Friday, September 19, 2014

Saturday September 20th, 2014

Saturday TEAM WOD

       “Pet Rock”

        Pet Rock is a 35# KB for men and a 26# KB for women.

        400 Meter together while one partner holds the Pet Rock.
        125 Sit Ups
        100 Push Ups
        75 Pull Ups
        50 Ring Dips
        400 Meter Run together while one partner holds the Pet Rock.



NOTE:  During the WOD the Pet Rock must be held at all times, not touching the ground!  If it does touch it’s a 10 Burpee immediate penalty.  The Pet Rock can be held anyway except laying on the ground with it on the body.  Be creative!!!!  

Thursday, September 18, 2014

Friday September 19th, 2014

Strength:   Front Squat,  5 x 10 @ 55% of 1 RM

WOD:  For Time

             1 Mile Buy-In
             
                      -then-
                
             3 Rounds:
             10 Wall Balls
             15 T2B
             10 Burpee Box Jumps
             100 Meter Farmer Carry (44’s/26’s)
        
Finisher:   Mobility/Foam Roll


Wednesday, September 17, 2014

Thursday September 18th, 2014

Skill/Strength:  10 minutes to work on Handstand Holds, HSPU’s, Shoulder Touches, Wall Walks, Handstand Walks

WOD:   Tabata

             Push Ups
             Ab Mat Sit Ups
             Pull Ups
             Battle Ropes

Finisher:  Max Wall Sit


Tuesday, September 16, 2014

Wednesday September 17th, 2014

Strength:  25 Strict Chin Ups

WOD #1:   10 Minute Running Clock

                    Run 800 Meters
                    With Remaining Time:  Find Max Clean & Jerk (bar is unloaded)

WOD #2:   12 Minute AMRAP

                    Max KB Swings, American (53/35)
                    Anytime you break immediately run 200 Meters.  Score is # of KB Swings.

Finisher:   3 x Max Effort Push Ups

LuRong Challengers: Don't forget to go in and submit your scores for the workout today!  All scores must be validated by C. Rebecca.  Great job everyone with this tough workout....be PROUD!

Monday, September 15, 2014

Tuesday September 16th, 2014

Strength:  Push Press, 5 x 10 @ 55% of 1 RM

LuRong WOD #2
               9 min AMRAP:

              20 G2OH 95/65
                7 Bar Facing Burpees
              15 G2OH 135/85
                7 Bar Facing Burpees
              10 G2OH 155/105
                7 Bar Facing Burpees
                5 G2OH 225/155
                7 Bar Facing Burpees
             AMRAP G2OH 225/155

Score is the total number of reps completed.

Please note that this is "Level 3".  There will be two scaling options available for those doing the Challenge!

Finisher:  2 Minutes Max Effort Weighted Sit-Ups


For those of you involved in the Challenge (LuRong and "Non-LuRong") please try to make it in!  If you are unable to you will need to make the WOD up sometime this week.  There will be scoring sheets by the whiteboard.  ONLY those in the challenge need to fill these out and give to your Coach.  Everybody please make sure to scale appropriately.  You should be able to handle the weight of the final AMRAP because your goal is to get to that last set.  If it is too heavy....scale down.  Good luck and have fun!

Sunday, September 14, 2014

Monday September 15th, 2014

Strength:   Sumo Deadlift, 5 x 10 @ 55% of 1 RM

WOD:    Descending Ladder 10 - 1

               Even Numbers:  Sumo Deadlift 185/135
               Odd Numbers: Heavy Slam Ball
               After Each ODD Number:  200 Meter Run

Finisher:  50 Superman or GHD Back Extensions


For some of us, this WOD kind of resembles this picture!  Don't worry.....your Coach will be sure you understand what is happening before you begin. LuRong and Non-LuRong Challengers:  This week begins our Challenge.  Be sure to ask questions, post your struggles, share recipes, etc. You have a great support system so be sure to utilize it.

Friday, September 12, 2014

Saturday September 13th, 2014

Saturday TEAM WOD

         In teams of 2 complete AMRAP in 20 Minutes of:

        3  Hang Power Cleans (115/75)
        5  Front Squats
        7  Push Jerks


One person runs while the other partner works on the AMRAP.  


Ladies WOD and Wine Night was a big hit.  Check out the ladies getting ready to throw down! 

Thursday, September 11, 2014

Friday September 12th, 2014

Strength:  Front Squat 3-3-3-3-3 with increasing weight (let's stay light today)

WOD:  12 Minute AMRAP

             200 Meter Run
             12 Wall Balls
              8 Up and Over Box Jumps

Finisher:  3 Rounds (not for time)
         
               15 Ab Mat Sit Ups
               15 Leg Raises
               15 Superman




Many of our athletes came in today to do a 9/11 Tribute WOD.  It ended with a Team Row of 2,977 Meters which represented the lives lost.  It was great to see everybody working hard to show their appreciation and then at the end working together as teams.  We want to give a special thanks to the many members in our own family at CFSG that help to protect all of us each and every day. 

 

Wednesday, September 10, 2014

Thursday September 11th, 2014

9/11 Memorial Day WOD

                343 Jump Ropes, Singles (# of Fire Fighters Killed)
                60 Air Squats (# of Police Officers Killed)

                -then-

                7   Rounds (# of Towers that Fell)
                9   Push Press (95/65)
                11 Pull Ups
                9   Box Jumps (24/20)
                11 Kettle Bell Swings, American (53/35)
                9   OH Plate Lunges (35/25)
                11 Hand Release Push Ups

Once EVERYBODY has finished break into 3 equal teams and complete Finisher.

Finisher:  Team Row of 2977 Meters (# of Lives Lost)


"The thing about a hero, is even when it doesn't look like there's a light at the end of the tunnel, he's going to keep digging, he's going to keep trying to do right and make up for what's gone before, just because that's who he is." -Joss Wheadon

Tuesday, September 9, 2014

Wednesday September 10th, 2014

Strength:  Bring Sally Up  

WOD:   Bear Complex
              Without dropping the bar, complete the following sequence 7 times:

o   Power Clean
o   Front Squat
o   Push Press
o   Back Squat
o   Push Press

**Once you have completed the sequence seven 7 times, drop the bar.  Add weight and repeat for a total of 5 rounds.          
     

Finisher:   38 Burpees!!!


Anyone want to guess who the birthday girl is?  Hint: She loathes Burpees.

Monday, September 8, 2014

Tuesday September 9th, 2014

Skill/Strength:  Sumo Deadlift Demo, Find 3 RM

WOD:  5 Rounds for Time

            10 Kettle Bell Swings, AM (53/35)
            10 Goblet Lunges (2-Count)
            10 Knees to Elbow
            200 Meter Run

Finisher:  50 Superman or GHD Extensions



Sunday, September 7, 2014

Monday September 8th, 2014

Strength: Clean, work up to 70% of 1RM

                1   Minute AMRAP
                3   Minute Rest
                1   Minute AMRAP

WOD:   9-6-3-6-9

              Cluster (95/65)
              Lateral Bar Hop Burpees
              Chest to Bar Pull Ups

Finisher: 100 Abmat Sit Ups


Friday, September 5, 2014

Saturday September 6th, 2014

Saturday TEAM WOD

            For Time with a Partner:

            40 Box Jumps (24/20)
            40 Pull Ups
            40 Kettle Bell Swings, American (53/35)
            40 Lunges (2-count)
            40 Push Press (96/65)
            40 Wall Balls (20/14)
            40 Burpees
            40 Ab Mat Sit Ups


Partner A starts Box Jumps while Partner B does 15 Slam Balls.  Partner B takes over where Partner A left off while Partner A does 15 Slam Balls.  This continues until the last Ab Mat Sit Up is complete.


Thursday, September 4, 2014

Friday September 5th, 2014

Strength:   Power Snatch Review, Work up to Heavy Power Snatch

WOD:    12 Minute AMRAP

               3   Power Snatches (105/75)
               5   Overhead Squats
               7   Bar Facing Burpees

Finisher:   Mobility/Foam Roll


Wednesday, September 3, 2014

Thursday September 4th, 2014

Strength:  3-3-3-3-3 Push Jerk, Working Up to Heavy Weight 

WOD:   For Time

             Run 400 Meters
             40 Push Ups
             20 Pull Ups
             15 HSPU’s
             Run 400 Meters
             30 Push Ups
             15 Pull Ups
             10 HSPU’s
             Run 400 Meters
             20 Push Ups
             10 Pull Ups
             5 HSPU’s

Finisher:  50 Hollow Rocks or Leg Raises


Happy Birthday Coach Joe!!! 

Tuesday, September 2, 2014

Wednesday September 3rd, 2014

Strength:  Hang Power Clean Review, Work up to Heavy Hang Power Clean

WOD:   21-18-15-12-9-6-3

             Hang Power Cleans (75/45)
             Front Squats (75/45)

Finisher:   Max Effort Wall Sit



Monday, September 1, 2014

Tuesday September 2nd, 2014

Strength:  Paused Box Squats, 5 Sets of 3 working up to 65% of 1RM (5 second descent, 3 second hold, 1 second ascent)

WOD:   7 Rounds for Time

             15 Ab Mat Sit Ups
             200 Meter Run
             30 Double Unders

Finisher:  Press Downs with Bands