Monthly Archives: October 2016

Tuesday – 11.1.16

  (                               ) Strength: OHS 5×2 with 3 second pause in bottom OR Skill and position work WOD: 5-4-3-2-1 Squat Snatch (Crx 155/105 – Rx 135/95 – L1 95/65) 3 x Box Jump Over (24/20) 6 x HRPU (5/15/30 –


Monday – 10.31.16 – “Zombie”

  Congrats to Coach Bryant who placed second this weekend as well!  Hard work once again pays off!!     WOD: “Zombie” For Time: 50 OHWL (45/25) 30 Pull Up 400m Plate Run(45/25) 40 OHWL 20 Chest 2 Bar Pull Up 400m Plate Run 30 OHWL 10 Bar Muscle Up 400m Plate Run  


OPEN GYM 10:15 – 12 Tomorrow

Amazing day for an amazing cause!


Saturday Team Wod – 10.29.16

THE FINAL LURONG WOD CAN BE DONE ANYTIME BETWEEN 8am and 10am SATURDAY OR OG SUNDAY. We have teams competing at CF Toms Rivers competition as well as CF Annex. good luck to everyone throwing down! WOD: Teams of 2 AMRAP 25 1k Row (partitioned as needed) 80 Wall Ball (20/14) 60 KB Swing (53/35)


Friday – 10.28.16 – ?

 


Thursday – 10.27.16 – Red Line/Recover/Repeat

Coach Alex going over the hollow position WOD 2 Rounds For Time: 3 Min. work – 2 Min. rest 35 Power Snatch (75/55) – Pick a weight that you can do 10+ unbroken 35 Box Jump Over (24/20) 35 Ring Row 35 Goblet Squat (53/35) Start where you left off until both rounds are completed


Wednesday – 10.26.16 – Strict Press + Couplet

    Strength: Strict Press 3-2-1-2-3 WOD: AMRAP 9 Ascending Ladder x 3 Deadlift (225/155) HRPU


Tuesday – 10.25.16 – Speed Squat + AMRAP

Mark working hard!! Strength: 5×3 Back Squat @ 70-75% for speed WOD: AMRAP 17 15 Cal Row 30 Sit Up 60 Double Under


Retest Monday – 10.24.16

Compare today’s strength and met con to 9/19/16. Our youngest coach (Sammy) taking the crew through some glute smashing Strength: 1 Power Clean + 1 Below Knee Power Clean + 1 Split Jerk WOD: 400m Run 15 Thrusters (95/65) 15 C2B Pull Up 400m Run 12 Thrusters 12 C2B Pull Up 400m Run 9 Thruster


Saturday – 10.22.16 – Team WOD

4:30 stretch WOD: Teams of 2 400m run (each/relay style) Then partitioned as needed: 50 Deadlift (135/95) 100 lunge steps 50 Shoulder To Overhead  (135/95) 100 Double Under 50 Slam Ball (40/25)