Sep 302014
 

I’ll post the Lurong workouts as a WOD once a week.  Most of the time it’ll be on a Thursday.

There are only 3 spots left for Nikita’s 4pm weightlifting class this Friday.  You have to pay to secure your spot.

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WOD

as many reps as possible in 1 minute

-max rep clean & jerk (225#/165#)

rest 2 minutes

as many reps as possible in 1 minute

-max rep clean & jerk (185#/115#)

rest 2 minutes

as many reps as possible in 1 minute

-max rep clean & jerk (135#/95#)

rest 2 minutes

as many reps as possible in 1 minute

-burpees

MM

Andrew and Lucas did great at the big two day competition down in Florida.

 Posted by at 12:01 am
Sep 292014
 

CrossFit Norwalk is hosting an individual Competition for both Rx and Scaled competitors.  Jump in!!!  It’s this Sunday but you can still sign up.  Check out all the details (HERE).  I know Roger has signed up.  Has anyone else?

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WOD

5 rounds for time:

-6 power snatch (115#/80#)

-12 box jumps (24″/20″)

WOW!

 Posted by at 12:01 am
Sep 282014
 

Schedule for Today

11am – 2pm: Open Gym

 what

Lucas and Andrew are down in Florida for the ESPN Disney Fit Challenge.  Today is two 2, keep up the good work gentlemen!

 Posted by at 12:01 am
Sep 272014
 

Schedule for Today

10am, 11am, & 12pm: CrossFit Classes

1pm: Mobility Class

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WOD

for time:

5 rounds of

-8 deadlift (150#/100#, axle bar)

-6 power clean (150#/100#, axle bar)

-4 push jerk (150#/100#, axle bar)

after the 5 rounds row 1000 meters

zack

What is this?  The 9am class??

 Posted by at 12:01 am
Sep 262014
 

Partner WOD

as many rounds as possible in 30 minutes

-15 kettlebells swings (70#/53#)

-400 meter run

-30 squats

note: one member does a full round while the other member works on a team essay on why you two love CrossFit.

Check out the team photos below!

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The best photo bomb goes to Mark.

 Posted by at 12:01 am
Sep 252014
 

Our friend Mike Sabato from CF Norwalk is hosting an individual Competition for both Rx and Scaled competitors.  It’s short notice but there is still time to sign up.  Check out all the details (HERE).  Roger is signed up so lets get some more athletes to join him!

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WOD

For Time:

-5 hang power snatch (155#/105#)

-30 double unders

-5 power snatch (155#/105#)

-30 double unders

-5 hang snatch (155#/105#)

-30 double unders

-5 snatch (155#/105#)

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Drag racing!

I have a bunch of photos from our Internal Affairs Competition.  You’re welcome to copy the photos from our gym computer if you would like to.

 Posted by at 12:01 am
Sep 242014
 

WOD

for time:

30-20-10

-thrusters (95#/65#)

-chest to bar pull ups

Lori D

Yah Lori!

When Iron Will does the CFT the world rumbles.

 Posted by at 12:01 am
Sep 232014
 

CrossFit Total

max effort

back squat (15 min cap)

1-1-1

overhead press (7 min cap)

1-1-1

deadlift (8 min cap)

1-1-1

note: on the back squat you should be starting your first heavy rep at about 5-8 mins into your time cap.  only take 3 heavy attempts per lift.  you can carry your warm up lifts into your time cap.

post your total to the responses

JohnnyPJ

Brotherly Love

 Posted by at 12:01 am
Sep 222014
 

Iron Will Times

If you’re signed up for the Lurong Paleo Challenge you have until the 29th of this month to get your initial measurements and workouts in.  Let me know if you have any questions.

CFT tomorrow!

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WOD

as many rounds as possible in 10 minutes

-8 strict burpees

-8 box jumps (24″/20#)

-do 1 strict pull up after your 1st round, 2 strict pull ups after your 2nd round, 3 strict pull ups after your 3rd round, etc.

Jason C

Only a skilled rower can take care of some meters and meeting at the same time.

 Posted by at 12:01 am
Sep 212014
 

Schedule for Today

11am – 2pm: Open Gym

thomas

Tom AKA “The Promise” put on a great show last night!!

 Posted by at 12:01 am