September 2014

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WOD – October 1, 2014

We are officially 1 year old!!!  Thank you to all members and coaches past and present for making us what we are today!

 

Team Throwdown participants…be sure to get your team name together and get signed-up!!  Go www.crossfitnorconn.com to register.  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 4-person (2 males/2 females) teams together (may include folks from other gyms)…we want as many folks as possible to participate and experience a truly awesome event!  Be sure to register in the section for members of our box.  If you have friends in the CrossFit world, please spread the word!  The more the merrier.

 

WOD

Hang snatch/snatch – 15 minutes to work up to a heavy “tap and go” double

then

Lurong’s  “Peranormal”

Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete must rest during any remaining time during each 3 minute block.

Block 1
9 Thrusters
27 Double/Single Unders

Block 2
11 Thrusters
33 Double/Single Unders

Block 3
13 Thrusters
39 Double/Single Unders

Block 4
15 Thrusters
45 Double/Single Unders

Block 5
17 Thrusters
51 Double/Single Unders

Block 6
19 Thrusters
57 Double Unders/Single Unders

Movement Details – Men

Level III (3)
Thrusters- 95lbs
Double Unders

Level II (2)
Thrusters- 75lbs
Double Unders

Level I (1)
Thrusters- 55lbs
Single Unders

Movement Details – Women

Level III (3)
Thrusters- 75lbs
Double Unders

Level II (2)
Thrusters- 55lbs
Double Unders

Level I (1)
Thrusters- 35lbs
Single Unders

 

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 – September 30, 2014

We are officially 1 year old!!!  Thank you to all members and coaches past and present for making us what we are today!

 

Team Throwdown participants…be sure to get your team name together and get signed-up!!  Go www.crossfitnorconn.com to register.  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 4-person (2 males/2 females) teams together (may include folks from other gyms)…we want as many folks as possible to participate and experience a truly awesome event!  Be sure to register in the section for members of our box.  If you have friends in the CrossFit world, please spread the word!  The more the merrier.

 

WOD

“Barbara”

5 rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

3 min rest between rounds

(Last programmed on May 30, 2014)

 

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 – September 29, 2014

We are officially 1 year old!!!  Thank you to all members and coaches past and present for making us what we are today!

 

Team Throwdown participants…be sure to get your team name together and get signed-up!!  Go www.crossfitnorconn.com to register.  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 4-person (2 males/2 females) teams together (may include folks from other gyms)…we want as many folks as possible to participate and experience a truly awesome event!  Be sure to register in the section for members of our box.  If you have friends in the CrossFit world, please spread the word!  The more the merrier.

 

Lurong Participants:

Last day to get all of your introductory measurements and benchmark workouts entered into the system!!  Don’t forget!

 

WOD

Review KB cleans then KB cleans – 30 sec on/30 sec off x 6 rounds

then,

“Brawny”

Using 1 barbell, 5 rounds (not timed) of:

3 FS

5 shoulder presses (SP, PP or PJ)

7 BS

*Bar must not touch the ground once the round is started.

**Increase weight each round such that final round is max effort!

PLUS,

20 burpees after each round (total 100 burpees by end of WOD)

 

(Last programmed on May 6, 2014)

 

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 – September 26, 2014

Lurong Participants:

Don’t forget to get everything entered!!  You have until 9/29 to get your measurements entered.   We are using the facebook paleo challenge private group for discussions/support/questions throughout the day (similar to how we did during our gym challenge in the winter).

 

You can officially sign-up for our competition “Team Throwdown at the Dome” to be held on Saturday, October 18th.  Go to www.rxcompetitions.com to register.  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 4-person (2 males/2 females) 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.  Spread the word!  To sign-up, please go to crossfitnorconn.com.  There is a special section for the contest.  Be sure to register in the section for members of our box.

 

WOD

Front squat – 3,3,2,2,2,1,1

then,

Bulgarian split squats – 10 (x5) at moderate weight

then,

AMRAP 5 min of:

10 super mans

8 mountain climbers

6 box jump overs (24/20)

 

Post FS weights and AMRAP rounds 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 – September 25, 2014

Lurong Participants:

Don’t forget to get everything entered!!  You have until 9/29 to get your measurements entered.   We are using the facebook paleo challenge private group for discussions/support/questions throughout the day (similar to how we did during our gym challenge in the winter).

 

You can officially sign-up for our competition “Team Throwdown at the Dome” to be held on Saturday, October 18th.  Go to www.rxcompetitions.com to register.  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 4-person (2 males/2 females) 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.  Spread the word!  To sign-up, please go to crossfitnorconn.com.  There is a special section for the contest.  Be sure to register in the section for members of our box.

 

WOD

2 hang power snatch/1 OHS x 7 sets.  Rest 1 min between sets

then

“Twenty 4″

With the clock counting up to 24 mins. complete the following:

Mins. 0-8: run 1000m then box jumps (24/20) for the remainder of time

Mins. 8-16: run 1000m then max snatch for the remainder of time

Mins. 16-24: run 1000m then max thrusters for the remainder of time

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 – September 24, 2014

Lurong Participants:

Don’t forget to get everything entered!!  You have until 9/29 to get your measurements entered.   We are using the facebook paleo challenge private group for discussions/support/questions throughout the day (similar to how we did during our gym challenge in the winter).

 

You can officially sign-up for our competition “Team Throwdown at the Dome” to be held on Saturday, October 18th.  Go to www.rxcompetitions.com to register.  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 4-person (2 males/2 females) 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.  Spread the word!  To sign-up, please go to crossfitnorconn.com.  There is a special section for the contest.  Be sure to register in the section for members of our box.

 

WOD

10 mins. of pull-up/muscle-up practice

then

Lurong’s “The Triple Tester”

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18…..) of the following movements:

  • Wall Balls

  • Box Jumps

  • Deadlifts

Movement Details – Men

Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs

Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs

Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details – Women

Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs

Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs

Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts

Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts

Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts

Round 4
12 Wall Balls
12 Box Jumps
12 Deadlifts

Round 5
15 Wall Balls
15 Box Jumps
15 Deadlifts

Round 6 +
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30…. until time expires

 

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 – September 23, 2014

Lurong Participants:

Don’t forget to get everything entered!!  You have until 9/29 to get your measurements entered.   We are using the facebook paleo challenge private group for discussions/support/questions throughout the day (similar to how we did during our gym challenge in the winter).

 

You can officially sign-up for our competition “Team Throwdown at the Dome” to be held on Saturday, October 18th.  Go to www.rxcompetitions.com to register.  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 4-person (2 males/2 females) 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.  Spread the word!  To sign-up, please go to crossfitnorconn.com.  There is a special section for the contest.  Be sure to register in the section for members of our box.

 

WOD

With a running clock set to 15min (5 min/hold) accumulate as much time as possible in those 5 minutes in EACH of the following static holds – handstand hold, plank, and L-sit (from hang or parallettes).

then,

“puddle jumper”

5 rounds for time of:

run 200m

20 KB snatch (1.5/1)

25 push-ups

30 DU

 

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 – September 22, 2014

Lurong Participants:

Don’t forget to get everything entered!!  You have until 9/29 to get your measurements entered.   We are using the facebook paleo challenge private group for discussions/support/questions throughout the day (similar to how we did during our gym challenge in the winter).

 

You can officially sign-up for our competition “Team Throwdown at the Dome” to be held on Saturday, October 18th.  Go to www.rxcompetitions.com to register.  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 4-person (2 males/2 females) 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.  Spread the word!  To sign-up, please go to crossfitnorconn.com.  There is a special section for the contest.  Be sure to register in the section for members of our box.

 

WOD

EMOM x 10 minutes complete – 3-5 bodyweight deadlifts  (even minutes) alternating with 12-15 sit-ups (odd minutes)

then,

LuRong’s “The Olympian” (WOD 2)

9 Min AMRAP:

Complete as many reps of possible in the time limit of the following movments:

  • Ground to Overhead (G2OH) – any way you want

  • Bar Facing Burpees

Movement details – MEN

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement details – WOMEN

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

 

Post score 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 – September 19, 2014

Lurong Participants:

Don’t forget to get everything entered!!  You have until 9/29 to get your measurements entered.   We are using the facebook paleo challenge private group for discussions/support/questions throughout the day (similar to how we did during our gym challenge in the winter).  Let’s do this!

 

You can officially sign-up for our competition “Team Throwdown at the Dome” to be held on Saturday, October 18th.  Go to www.rxcompetitions.com to register.  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 4-person (2 males/2 females) 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.  Spread the word!  To sign-up, please go to crossfitnorconn.com.  There is a special section for the contest.  Be sure to register in the section for members of our box.

 

WOD

Behind the neck push-press – 5 x 5

then,

“Death by pull-ups” OR “Death by ring rows” (if unable to do pull-ups)

1 pull-up 1st min, 2 the 2nd minute, 3 the 3rd minute, etc until unable to complete pull-ups in the time allotted

Score is highest level reached + partial pull-ups

then,

Cash out: 4 x 400m runs (rest 2 min between runs)

 

Post score 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 – September 18, 2014

Lurong Participants:

Don’t forget to get everything entered!!  You have until 9/29 to get your measurements entered.   We are using the facebook paleo challenge private group for discussions/support/questions throughout the day (similar to how we did during our gym challenge in the winter).  Let’s do this!

 

You can officially sign-up for our competition “Team Throwdown at the Dome” to be held on Saturday, October 18th.  Go to www.rxcompetitions.com to register.  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 4-person (2 males/2 females) 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.  Spread the word!  To sign-up, please go to crossfitnorconn.com.  There is a special section for the contest.  Be sure to register in the section for members of our box.

 

WOD

Tire flips – 3×5

then,

“Hell Bent”

AMRAP 12 min of:

3 cleans (squat or power)

6 C2B pull-ups

9 bar over burpees

12 medball cleans (20/14)

 

L3 – 155/105

L2 – 115/75

L1 – 75/45

Post score 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!