Sunday, October 26, 2014

Lurong WOD #7

AMRAP in 7 minutes:

6 Handstand Push-ups
8 Kettlebell Swings (70/53)
12 Sumo Deadlift High Pulls (70/53)



Yay Pull-ups

10 Rounds for Time:

3 Weighted Pull-ups (45/20)
5 Strict Pull-ups
7 Kipping Pull-ups




Saturday, October 25, 2014

C&J + TTB

3 Rounds for time:

25 Toes to Bar
5 Clean and Jerks (205/125)




Friday, October 24, 2014

The Ghost

6 Rounds for Reps:

1 Minute Row for Calories
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest


Snatch Balance

Snatch Balance

1-1-1-1-1-1-1




Lurong WOD #6

8 Minute AMRAP:

Snatch (95/65)
Toes to Bar

15-15, 12-12, 9-9, 6-6, 3-3, 6-6, 9-9, 12-12, 15-15, 12-12…..




Monday, October 20, 2014

Rope Climb

AMRAP in 15 minutes:

2 Rope Climbs to 15
20 Wall Ball Shots
Run 200 Meters





John Jodlowski in Shanghai

Check out our friend and athlete John Jodlowski at his current gym in Shanghai, China. No matter were life takes you, there is always a good CrossFit gym near by. John will spend a few more months living and working in China before he returns back home to Telluride. We miss you John. 

Friday, October 17, 2014

10 Rep Overhead Squat

Overhead Squat 

10-10-10-10-10






Row and GO!

3 Rounds for time:

Row 10 Calories
10 Burpees over the Rower




Friday, October 10, 2014

Lurong WOD #5

AMRAP in 15 min:

1,2,3,4,5,6,7,8,9……

Squat Clean (185/105)
Muscle-up





Max Overhead Squat

 1-1-1-1-1-1-1

Overhead Squat



Tuesday, October 7, 2014

Runny Franish

5 Rounds for Time:

Run 400m
15 Thrusters (95/65)




Karen

150 Wall Ball Shots (20/14)




Monday, October 6, 2014

Lurong #4

In blocks of 3 minutes. If you complete the reps add on another 3 minute block and repeat until you are unable to finish all of the reps in the allowed time. 

Round 1: 9 Thrusters and 27 Double Unders, 9 Thrusters and 27 Double Unders
Round 2: 11 Thrusters and 33 Double Unders, 11 Thrusters and 33 Double Unders
Round 3: 13 Thrusters and 39 Double Unders, 13 Thrusters and 39 Double Unders
Round 4: 15 Thrusters and 45 Double Unders, 15 Thrusters and 45 Double Unders

Continue to add 2 Thrusters and 6 Double Unders each round




DL Fran

21-15-9

Deadlift (225/165)
Pull-ups



Friday, October 3, 2014

Row and HSPU

500 meter Row
20 Parallette Handstand Push-ups
500 meter Row
20 Strict Push-ups
500 meter Row
20 Kipping Handstand Push-ups