November 9-14

Monday:
Front Squat
3x @ 70%
4x @ 80%
5x5 @ 90%

WOD:
As Many Rounds As Possible in 10 Minutes of:
Max Effort Shoulder Press (move right into)
Max Effort Push Press (move right into)
Max Effort Push Jerk (now you can put the bar down)
Run 200m

Tuesday:
For time: Run, 1 mi 40 Medicine Ball Cleans, 20/14 lbs 15 Chest-to-bar Pull-ups 40 Double Unders 15 Handstand Push-ups 40 Dumbbell Squat Cleans, 35/25 lbs 15 Pistols (Alternating Legs)s 40 Row (calories)s 15 Parallette Pass Throughs 5 Rope Climbs Run, 400 m

Rest of the week to come soon...

First Week of November

Monday:
Front Squats:
3x @ 60%
3x @ 70%
3x @ 80%
5x5 @ 90%

WoD:
10 Rounds for time of:
5 Pull-ups
5 Push-ups

Tuesday:
"Whiskey Tango Foxtrot)
10 Rounds for time:
2 Muscle-Ups (Sub 4 Ring Dips, no Pull-ups)
5 Hang Power Cleans (155/105)
2 Jerks (155/105)


Wednesday:
Front Squats:
3x @ 60%
3x @ 70%
3x @ 80%
2x3 @ 95%

"Li'l Arn"
21 Turkish Get-ups (either arm, change as you want)
21 Overhead Squats (either arm, change as you want)
Guys 2 Pood, Girls 1.5 Pood

Thursday:
"GI Jane"
100 Burpee Pull-ups for time

Friday:
Front Squats:
3x @ 65%
3x @ 75%
3x @ 85%
4x3 @ 95%

WoD:
For time:
100 Shoulder to Overhead (95#/65#)

Week of Halloween

Mandatory Costume Day on Saturday's WOD!!

Monday:

Front Squat 1x4 at 60% 1RM Front Squat 1x4 at 70% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x4 at 90% 1RM Front Squat 1x4 at 90% 1RM Rest as needed between sets.

Then:

For time: 100 Push-ups

Tuesday:

21-15-9 reps, for time of: Box Jump, 24 in Power Snatch, 75 lbs Chest to Bar Pull Up

Wednesday:

Front Squat 1x3 at 65% 1RM Front Squat 1x3 at 75% 1RM Front Squat 1x3 at 85% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x3 at 95% 1RM Rest as needed between sets.

Then:

"Annie"

50-40-30-20-10

Double-Unders

Sit-ups

Thursday:

"TK"

Complete as many rounds as possible in 20 mins of: 8 Strict Pull-ups 8 Box Jumps, 36 in 12 Kettlebell Swings, 2 pood

Friday:

Front Squat 1x3 at 65% 1RM Front Squat 1x3 at 75% 1RM Front Squat 1x4 at 85% 1RM Front Squat 1x5 at 90% 1RM Front Squat 1x5 at 90% 1RM Front Squat 1x5 at 90% 1RM Front Squat 1x5 at 90% 1RM

then:

Games Open 11.6 & 12.5

As many reps as possible in 7 minutes of:

3-6-9-12-15-18-21-24... etc

 Thruster (100/65)

 Chest to Bar Pull-ups

Saturday:

8am: Olympic Lifting

9am: For time:

30 Deadlifts, 185/135 lbs 30 Row (calories)s 30 Overhead Squats, 95/65 lbs

Monday:
Front Squat 1x3 at 65% 1RM Front Squat 1x4 at 75% 1RM Front Squat 1x4 at 85% 1RM Front Squat 1x4 at 85% 1RM Front Squat 1x4 at 85% 1RM Front Squat 1x5 at 85% 1RM

WoD:
AMREPs in 5 Minutes of:
Push-Ups
Pull-Ups
Start at 3 of each, and increase by 1 rep each round.
Example: 3 Push-Ups, 3 Pull-ups, 4 Push-ups, 4 Pull-ups, 5, Push-Ups, 5 Pull-ups, 6...etc...

Tuesday:
4 Rounds for time:
10 Handstand Push-ups
10 Burpees
10 Toes-To-Bar
10 Box Jumps
10 GHD Sit-ups

Wednesday:
Front Squat 1x3 at 60% 1RM Front Squat 1x3 at 70% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x5 at 85% 1RM Front Squat 1x5 at 85% 1RM

WoD:
Death by Strict Press @ 65% 1 rep max

Thursday:
"Zimmerman"
AMRAP 25 Minutes of:
11 Chest to Bar Pull-ups
2 Deadlifts (315/225)
10 Handstand Push-ups

Friday:
8am:
Front Squat 1x4 at 65% 1RM Front Squat 1x4 at 70% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x4 at 80% 1RM

Saturday:
Barbells for Boobs at CrossFit Murrieta (Gym is closed)

Week of October 12

Monday:
Negative Front Squat 1 rep at 110% of your 1 rep max

Lurong Living WOD "Nautical Nancy"
5 Rounds for time:
Row 400m
Overhead Squat
Guys Weight Levels (95/65/PVC)
Girls Weight Levels (65/45/PVC)

Tuesday:
1 Rep Max Bench Press
For time:
30 Bench Press (135/85)

1 legless rope climb

30 pull-ups

1 legless rope climb

30 ring dips

1 legless rope climb

30 knees to elbows

1 legless rope climb

30 push-ups

1 legless rope climb

Wednesday:
Power Clean 8 x 3 @ 65% EMOM
and

For time:
50-40-30-20-10-20-30-40-50

Double-unders

25-20-15-10-5-10-15-20-25

Kettlebell Swings (1.5/1 pood)

Thursday:
"Isabel"
30 Snatches for time

Friday:
"Pheezy"
3 Rounds for time:
5 Front Squats (165/115)
18 Pull-ups
5 Deadlifts (225/155)
18 Toes to Bar
5 Push Jerks (165/115)
18 Push-ups (hand release)

Saturday:
8am: Front Squat Box Squats

Saturday, October 10, 2015

8am: Box Squats

9am: 

One partner runs 100m with a medicine ball while the other partner is working inside. You switch every 100m. 

Meanwhile, Inside one partner is working hard to complete 

125 toes to bar (accumulative for the team) 

15 rope climbs (accumulative for the team)

Week of October 5

Monday, October 5
Warm up to
1 Negative Front Squat @ 105%
and
1 Max Effort Pull-up Test, you may use any combination of pull-up techniques

WOD:
AMRAP 12 Minutes
10 Burpees
25 Double-Unders
or
for those participating in the challenge you need to complete
Lurong Living Chipper Workout

Complete 50 repetitions each of the following movements in a 15 minute time cap:

• Wall Balls | Med Ball Cleans
• Dumbbell Snatches
• Pistols | Single Leg Squat Touchdowns | Air Squats
• Chest 2 Bar PU | Pull Ups | Ring Rows

Tuesday
Skill/Test:
Max Effort Handstand Push-ups

WOD:
4 Rounds for time:
50m Walking Lunges
50 Sit-ups

Wednesday:
Skill:
8 Sets of 3 reps Power Clean @ 60% of your 1 rep max

WOD:
3 Rounds for time:
Run 400m
15 Pull-ups
50 Air Squats
15 Pull-ups

Thursday:
Bear Complex:
7-7-7-7-7
Without resting the barbell on the ground perform the following sequence seven times:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*The Power Clean into front squat may not be a squat clean
**The front squat into Push Press may be combined
***The back squat into push press may also be combined

Friday:
Skill
12 Sets of 2 reps Box Squats working up in weight to a difficulty level of about 6 (on a scale of 1-10)

WOD:
"Rankel"
AMRAP 20 Minutes
6 Deadlifts (225#/185#)
7 Burpee Pull-ups
10 Kettlebell Swings (2 pood/1.5 pood)
Run 200m (out the back door and in the front door, without the loopty-loop)