Wednesday 160113

This picture must be pre-air assult WOD! :-)

Attention – This Saturday(January 16th) 6a Olympic Lifting class will be held at 7a, this week only!!! Make note!!!

Lurong Living/Letrono Resolution Revolution Challenge 2016 – If you have signed up for the nutrition challenge or are planning on signing up for it we will be doing measurements Saturday morning from 7-9amThere is a sign-up sheet on the community board.  Please sign-up and reserve your time.  We would like to get this taken care of Saturday, but if you absolutely cannot make it you will need to get with a member of “TRAMGI”, (Troy, Jamie, or Angi) and get your measurements done and entered into Lurong by the 25th of January.


Hey Ladies! Are you looking for a BRAND new Size 10 Womens Reebok Crossfit Compete Shoe? One of our newer members, Elyse, bought a 1/2 size too big and is looking to sell them, $175! If you are interested, post to comments and we can get you in touch with Elyse. :-)

Dynamic Warm-Up – Mobility
Prepare for..

A. E2MOM Two sets of:
Power Clean & Power Jerk x 10 reps @ 135/95, 115/75, 95/55
Rules: Pause for 1 second in the power clean receiving position, and pause for 1 second in the power jerk receiving position.
All reps must be performed as touch and go reps. * Choose weight wisely..
Followed by…
Two sets for max reps of: 30 seconds of Ground to Overhead @ 135/95, 115/75, 95/55

*Rest 90 seconds in between sets
Note reps achieved in each set.

B. For time:
25 Wall Ball Shots 30/20, 20/14, 14/10
25 Box Jumps 24″/20″, 20”/16”, 16”/12”
20 Wall Ball Shots
20 Box Jumps
15 Wall Ball Shots
15 Box Jumps
10 Wall Ball Shots
10 Box Jumps

*Scale weight, movements and reps as needed for progression and smooth speed through reps . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
C. Five rounds for time of:

15 Hang Snatches (115/75 105/63 95/55lbs)
15 Toes-to-Bar

D. Four sets of:
Barbell Good Morning x 5 reps @ 2112
Rest as needed

Bulgarian Split Squats x 6 reps each @ 3111

Rest as needed


2 thoughts on “Wednesday 160113

  1. A. 135# 7 reps 7 reps
    B. 9:44 25# ball
    C. 15 95# Snatches 15 T2B -Not Timed
    D. Barbell Good Morning 4×5 45# Barbell
    E. Bulgarian Split Squats 4×6 w/pvc

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