Holidays are almost over. Time to set and focus your 2016 Goals:
2016 Nutrition Challenge will start in January 18th and it will be coupled with Lurong Living Resolution Challenge – Early Registration is open NOW until 28 December, to save $15 off of the Lurong registration. Register here and be sure to sign up under Letrono CrossFit. More details on the challenge can be found under our EVENTs page.
To get registered – http://challengeseries.lurongliving.com/resolution16/register
Dynamic Warm-Up – Mobility
Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters (*Dress to train outside, roads are dry)
20 Unbroken Wall Ball Shots 30/20 (COMP) , 20/14 (RX), 14/10, 10/8 (Scaled)
*Scale weight and movements as needed for progression and smooth speed through wall balls. Ask your coach for help.
COOL DOWN *** Post results and comments to Blog.
Competitors or athletes wanting to improve your Fitness level: rest,hydrate 6-8 mins after above WOD, then:
Compliments of Invictus
Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 115/73 95/63 75/45 lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – 6-8 Roll to Candlestick
4 sets of:
8x reps 135/95 lb Ground to Overhead.
Note times for each set, the goal being to establish the most efficient technique – not just the fastest.
NEW YEARS EVE THROWDOWN 12/31/2015 830am…….WODS Announced below:
Get your partner & sign up on the community board!!
WOD 1: Past
20 ft Weighted walking lunge (overhead/front rack) with Barbell or Fat Bar to rack.
20 Shoulder to overhead each individual
40 Chest to Bar / Pull-ups- Ring Rows as a team
Rx- 115 lb male, 75 lb female
Scaled – 85 lb male, 45 lb female
You must alternate the weighted lunge (e.g. male does first round, female does second or vice-versa)
WOD: 2 In the 1 Minute Moment
Total Calories In 1 minute on Assault bike. May end up being: 30 seconds a heat, due to choke point of 3 Assault bikes. Will determination once all teams are signed up.
WOD: 3 Present
Skill-Strength: Power or Clean and Jerk ladder Male-Female BB line every minute advance to next BB.
*Male starts @ 115-125-135-145-155-165-175-185-195-205-215-225-235-245-255
*Female starts @ 63-73-83-93-103-113-123-133-143-153-163-173-183-193-203-213..
|RX starts at 135/73
Novice at 115/63
Tie break is as many Deadlifts reps till minute as ended.
WOD: 3 Future “2015 FGB
3 Rounds of
Wall Balls 20/14 14/10
GTO 95/63 75/45
Box Jumps 24/20 20/16
Push Press 95/63 75/45
(In case of a tie highest # calorie team rowed decides winner of the NYE 2015 ThrowDown)
In this workout you move from each of five stations after a minute. Alternating team members. The clock does not reset or stop between exercises. This is 3 five-minute round. On call of “rotate”, the athletes/ team members must move to next station immediately /Alternating for best score. One point is given for each rep, except on the rower where each calorie is one point..
Will go over standards for ROM for each event, adjust all movements in WODs as need to be able to clearly judge movement & for fun suck factor..