Sunday, September 14, 2014

Monday - Lurong Day #1

METCON:
Lurong Tester - The Triplet

11 Min. AMRAP
Ascending ladder (3,6,9,12,15,18....) of:
Wall Balls
Box Jumps
Deadlifts

Level 3
Wall Balls - 20/14 to 10'/9'
Box Jumps 24/20
Deadlifts 115/75

Level 2
Wall Balls - 14/10 to 10'/9'
Box Jumps 20/16
Deadlifts 105/65

Level 1
Med Ball Cleans 14/10
Box Jumps 16/12
Deadlift 95/55

For those of you who are participating in the Lurong Challenge, you will want to take your measurements and weight tomorrow.  We have a scale and measuring tape at the gym and this can be done before you start the wod.  Take a look at the Lurong website to make yourself familiar with what you need to measure and exactly where, so we can get through the process smoothly :)   

Thursday, September 11, 2014

Friday - 9/11 Tribute

"9/11 TRIBUTE"

9 Rounds for Time of:
11 Power Cleans (175/125)
11 Bar Facing Burpees
11 Med Ball to Wall Sit Ups (20/14)
11 Deadlifts
200m Med Ball Run (20/14)

*This is going to be done as a partner WOD.  Athletes can break it up however they want, only one person moving at a time.  The 200m Med Ball run will be done with your partner, only one med ball so you can switch off carrying it.

**The weight on the bar represents Flight #175 which struck the South Tower and the 125 Department of Defense fatalities in the Pentagon.

Wednesday, September 10, 2014

Thursday

Kenny Leverich fellow grid athlete on the muscle up biathlon at the CrossFit Games

WOD

For time:
Handstand push ups biathlon
400 meter run
18 handstand push ups
400 meter run
15 handstand push ups
400 meter run 
12 handstand pushups
*each time your break on your hspu's you must run a 200 meter

Tuesday, September 9, 2014

Wednesday


STRENGTH

Clean and Jerk 
work up to a heavy single

METCON

for time
45-35-25-15 of:
 Kettlebell swings (Russian) 70/55
Double unders

Monday, September 8, 2014

Tuesday, It's getting gymnasty!


STRENGTH / SKILL

3 Rounds not for time:
30 seconds handstand hold (nose to wall) scale plank hold
5 ring dips (weighted if possible)
10 dumbell lateral raise to overhead (very light)
40 hollow rocks

METCON

5 RFT of:
10 strict pull ups
400 meter run

Sunday, September 7, 2014

Monday

Hey everyone, just a quick update in the next week or so you will see a change in our pricing as always we want to take care of all of our current members and grandfather you in to the monthly membership price that you are currently paying we appreciate all of you and your continued support of CF Rumble. Please let all friends and family that have shown any interest in joining our team know that they can still get in now with our current pricing but time is limited thanks everyone.




STRENGTH

Snatch
Work up to a heavy single

METCON

Amrap 12:
Ascending barbell manmakers 
manmakers start at 1 and increase by 1 each round
5 burpee box jumps 24/20

Thursday, September 4, 2014

Friday

METCON:
50 Double Unders
50 Sit ups
10 Hang Cleans 135/95
1 Rope Climb
40 Double Unders
40 Sit Ups
10 Hang Cleans
2 Rope Climbs
30 Double Unders
30 Sit Ups
10 Hang Cleans
3 Rope Climbs
20 Double Unders
20 Sit Ups
10 Hang Cleans
2 Rope Climbs
10 Double Unders
10 Sit Ups
10 Hang Cleans
1 Rope Climb
(30 Minute Cap)