Friday

WOD:
A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg (can be weighted)
Rest 60 seconds
Dumbbell External Rotations x 6-8 reps each
Rest 60 seconds

B.In teams of three, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots as possible in 6 minutes.
Rest/Transition 1 minute
Row for as many Calories as possible in 6 minutes

Thursday

““We work seven days a week,” he said. “We’re in the gym at 5 a.m., and we’re here until 8 or 9 p.m. It’s not easy. But what keeps me driven are the people that come and the success that they see.” CrossFit gym members said he is the reason they keep coming back.”
Shaun Tieman from Hoosier Crossfit ‘can’t imagine doing anything else’

WOD:
A. 3 sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Push-Ups x 12-15 reps (touch and go-rest in plank position)
Rest 45 seconds

B. In teams of two, partners alternate to complete 5 sets each (10 total) of :
Goblet Squats x 10 reps
Russian Kettlebell Swings x 15 reps
100 Meter Run

** Kettlebell is the same for goblet squats and russian swings

Wednesday

WOD:
In teams of two, with only one partner working at a time, complete:

100 Burpees
100 Ball Slams (20,30)
100 Box Jump Overs (20,24)

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – medicine ball overhead
Medball Slams – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

Tuesday

WOD:
4 sets of:
Against a 4 minute running clock, complete:
25 Russian Kettlebell Swings (32/24 kg)
400 Meter Run *scale to 300/200m as needed
Double-Unders x Max Reps
Rest 4 minutes between sets

see previous results here

Monday

“My point to all this is that it is up to each of us to know our bodies and our minds, to know when we need more gym time and when we need less. Not all of us want to compete. Not all of us are in our 20′s or 30′s. Not all of us want to go 3 on/1 off. Some of us are really happy going 3x/week. Because we’re not solely interested in this one hour of our day, but we’re also interested in being pain-free the other 23 hours of the day — and to accomplish that, sometimes we need to not do so much CrossFit. And maybe because we remember that the original purpose of getting fit was to use that fitness for other things, not just to be the best at fitness.
It’s Okay To Be a 3- Times-a-Week-CrossFitter

WOD:
A. Back Squat x 5 reps @ 50% of 1-RM
Rest 1-3 min
Strict Pull-Ups x Max Reps
Rest as needed
Back Squat x 3 reps @ 75% of 1-RM
Rest as needed
Strict Pull-Ups x Max Reps
Rest 1-3 min
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 1-3 min
Strict Pull-Ups x Max Reps
rest as needed
Back Squat x 1 rep @ 90-95% of possible 1-RM
rest as needed
If the above backsquat felt good go for;
Back Squat x 1 rep @ 101-103% of 1-RM

B. For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)

see previous results here

Saturday and Sunday

Sat. Dec. 13
6-8p: Holiday Party

This is one of the best events of the year! We will kick off the evening with a Tacky Sweater Christmas WOD (you’ve gotta be tacky) and enjoy snacks and spirits during the White Elephant gift exchange. Bring a gift under $10.
If you would like to bring snacks paleo or non-paleo, we would be appreciative. HCF will be donating refreshments.

Sun. Dec. 14
TBA

Friday

Funny Encouragement Ecard: More Sweat Now, Less Jiggle Later.WOD:
A. 3 sets of:
Romanian Deadlift x 6-8 reps @ light-mod
Rest 60 seconds
Dumbbell/plate External Rotations x 8-10 reps each arm
Rest 60 seconds

B. Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
Russian Kettlebell Swings (35,53#) x 30 reps
400 Meter Run

Thursday

Almost everybody has goals and resolutions set for themselves every New Years. Unfortunately, most of these goals are never reached. The world we live in encourages us to dream big, but rarely gives us what we need to get where we want to go. Lurong Living has built a Resolution challenge precisely for that reason. We know you are capable of reaching your goals, and the Challenge will unlock your true potential. We will help you start the process of making those dreams a little more of a reality.
Sign up for the LuRong Paleo Challenge that begins January 19th!

WOD:
A. 3 sets of:
Pull-Ups x 6-8 reps
(add load or use assistance as necessary in order to maintain tempo and rep scheme)
Rest 60 seconds
Goblet Squat x 5 reps @ Heavy
Rest 60 seconds

B. Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Ball Shots (20/14 lbs.)

Then rest exactly 5 minutes, before completing . . .

As many rounds as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges (5 per side-10 total)

Wednesday


WOD:
A. 3 sets of:
Single Arm KB/Dumbbell Shoulder Press x 6-8 reps (each arm)
Rest 45 seconds
Step-Ups x 10 reps each leg
Rest 45 seconds
Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 45 seconds

B. Five rounds for time of:
Push-Press x 10 reps (65,95#)
Lateral Jump Overs x 15 reps

Tuesday

“Like a loaded gun, a race car, and a scalpel, the intensity prescription comes with ample warnings. Its potential for abuse at the hands of the selectively ignorant is not due to a lack of prudence on the part of its purveyor. Indeed, intensity is the holy grail of training: efficacious, efficient and necessary. Its elevation to a position of importance may be Greg Glassman’s single greatest contribution to the training zeitgeist. Still, it is only truly understood if coupled with the attendant caveats: the tenets of relative intensity and the prescription of mechanics, consistency, and then intensity.”
Understanding CrossFit and the Intensity Prescription

WOD:
A. Three sets of:
Back Squat x 1: 8-10 @ 40-50%, 2: 6-8 @ 50-60% 3: 4-6 @ 60-70%
Rest 45 seconds
Ring Rows x 10-12 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Every minute, on the minute, for 12 minutes, perform:
10 Russian Kettlebell Swings
5 Burpees