August 2014

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WOD – August 29, 2014

Labor Day hours: We will have 1 class ONLY on Monday, 9/1.  Class will be at 8:30am.

Mark your calendars: Saturday, October 18th, we will be co-hosting a 4-person team competition with CrossFit NorConn!!  This competition will have ONE division, so it is designed to be open for EVERYONE!!  Schedule II CrossFit members will receive a discount.  Start getting your teams together (may include folks from other gyms)…we want as many folks as possible to participate and experience a truly awesome event!  The competition will be held at the Sports Bubble in East Windsor.  The sign-up website will be open this week.  We’ll keep everyone posted!!  Spread the word!

Lurong Living Paleo Challenge sign-up is open!  Challenge begins 9/15.

Please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

“Filthy Fifty”

50 box jumps (24″ for all)

50 jumping pull ups

50 kettlebell swings (1pd for all)

50 walking lunges

50 knees to elbows

50 push-press (45/30)

50 back extension

50 wall balls (20/14)

50 burpees

50 DUs

(WOD last completed on 5/14/14)

 

Post time to comments!!

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – August 28, 2014

Mark your calendars: Saturday, October 18th, we will be co-hosting a 4-person team competition with CrossFit NorConn!!  This competition will have ONE division, so it is designed to be open for EVERYONE!!  Schedule II CrossFit members will receive a discount.  Start getting your teams together (may include folks from other gyms)…we want as many folks as possible to participate and experience a truly awesome event!  The competition will be held at the Sports Bubble in East Windsor.  The sign-up website will be open this week.  We’ll keep everyone posted!!  Spread the word!

Lurong Living Paleo Challenge sign-up is open!  Challenge begins 9/15.

Please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

Dynamic deadlifts 5 x 5 starting at 50% clean 1RM weight and increasing each round to a target of 70-75% clean 1RM

then,

“Natalya”

10 min AMRAP of:

Kettlebell snatch (1pd/0.5pd) x 10 (5 each arm then alternate)

Hollow rocks x 10

*****cash out – run 800M

(WOD last completed on 10/4/13)

 

Post time to comments!!

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – August 27, 2014

Mark your calendars: Saturday, October 18th, we will be co-hosting a 4-person team competition with CrossFit NorConn!!  This competition will have ONE division, so it is designed to be open for EVERYONE!!  Schedule II CrossFit members will receive a discount.  Start getting your teams together (may include folks from other gyms)…we want as many folks as possible to participate and experience a truly awesome event!  The competition will be held at the Sports Bubble in East Windsor.  The sign-up website will be open this week.  We’ll keep everyone posted!!  Spread the word!

Lurong Living Paleo Challenge sign-up is open!  Challenge begins 9/15.

Please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

Turkish get-ups – 10 reps each arm

then,

“Cake Walk”

5 rounds for time of:

15 burpees

10 hang power cleans

run 200m

 

L3 – 135/95

L2 – 105/75

L1 – 75/55

(WOD last completed on 11/13/13)

 

Post time to comments!!

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – August 26, 2014

Mark your calendars: Saturday, October 18th, we will be co-hosting a 4-person team competition with CrossFit NorConn!!  This competition will have ONE division, so it is designed to be open for EVERYONE!!  Schedule II CrossFit members will receive a discount.  Start getting your teams together (may include folks from other gyms)…we want as many folks as possible to participate and experience a truly awesome event!  The competition will be held at the Sports Bubble in East Windsor.  The sign-up website will be open this week.  We’ll keep everyone posted!!  Spread the word!

Lurong Living Paleo Challenge sign-up is open!  Challenge begins 9/15.

Please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

Front squats – 3,3,2,2,1,1

then,

Push press – 2,2,2,2,2

then,

AMRAP 4 min of:

5 pull-ups

10 alternating leg lunges

 

 

Post time to comments!!

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – August 24, 2014

Mark your calendars: Saturday, October 18th, we will be co-hosting a 4-person team competition with CrossFit NorConn!!  This competition will have ONE division, so it is designed to be open for EVERYONE!!  Schedule II CrossFit members will receive a discount.  Start getting your teams together (may include folks from other gyms)…we want as many folks as possible to participate and experience a truly awesome event!  The competition will be held at the Sports Bubble in East Windsor.  The sign-up website will be open this week.  We’ll keep everyone posted!!  Spread the word!

Lurong Living Paleo Challenge sign-up is open!  Challenge begins 9/15.

Please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

Floor Press – 2,2,2,2,2,2,2

then,

“Pumpkinhead”

For time:

21-15-9

power snatch

T2B

 

cash out: 200 double unders

 

L3 – 95/65

L2 – 75/55

L1 – 55/35

 

 

Post time to comments!!

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – August 22, 2014

Lurong Living Paleo Challenge sign-up is open!  Challenge begins 9/15.

Please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

Rope climbs/progressions from floor x 5 reps

then,

“Go get it”

AMRAP 4 min of:

3 burpee pull-ups

3 HSPU

then,

Death by 10m sprints

These 2 WODs should be timed/scored separately, not combined times

***If your name is Mary Connelly, you will NOT be doing “death by 10m”.  Instead, you will do 5 push-press, 7 knees to elbow and 9 arm haulers each minute until the last sprinter finishes.  In addition, EMOM you must yell out “Who loves you and who do you love”.  The class must respond with a resounding “MARY” or suffer a 10 elephant walk penalty each (to be assessed at the end of the class).  Best of luck Mary…we’ll be looking forward to seeing you back in action!

Enjoy!!

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – August 21, 2014

Lurong Living Paleo Challenge sign-up is open!  Challenge begins 9/15.

Please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

Handstands – accumulate 30 second hold x 6 reps.  Rest in between as needed.

then,

“Up/Down”

10 OHS / 1 box jump

9 OHS / 2 box jumps

8 OHS / 3 box jumps

etc, until

1 OHS / 10 box jumps

 

L3 – 115/85 and > 24/20

L2 – 95/65 and 24/20

L1 – 75/45 and < 24/20

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – August 20, 2014

Lurong Living Paleo Challenge sign-up is open!  Challenge begins 9/15.

Please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

3 Snatch balance EMOM x 8 Mins. @ a moderate weight

then,

Death by thrusters

L3 – 115/85

L2 – 95/65

L1 – 75/45

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – August 19, 2014

Lurong Living Paleo Challenge sign-up is open!  Challenge begins 9/15.

Please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

SDHP – 5×5 at half bodyweight

then,

“Test of Time”

For time:

10 bodyweight deadlifts

20 overhead walking lunges (45/25)

30 DU

40 KBS (1.5/1)

50 WB (20/14)

40 KBS (1.5/1)

30 DU

20 overhead walking lunges (45/25)

10 bodyweight deadlifts

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – August 18, 2014

Lurong Living Paleo Challenge sign-up opens 8/11 at noon.  Challenge begins 9/15.  Sign-up early to take advantage of their free gifts!

Please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

Ring dips – 4 reps EMOM x 7 min

then,

“Endure”

AMRAP 20 min of:

5 C2B pull-ups

10 power cleans

15 burpees

 

L3 – 135/95

L2 – 115/75

L1 – 95/55

 

Post time to comments  Happy Monday!!

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!