8/26/13 WOD

Our new reverse hypers are finally here, this is how they work. They will be programmed into our daily workouts in the future but don’t be afraid to jump on before or after a workout.


A. 3 sets of (not for time)

30-40 Double Unders or 1 min Practice

3-5 HSPU (practice your kip)

15 Toes Through Rings

B. 5 x 2 Push Jerk- build to 5-10lbs heavier then last week.

C. 7 Rounds for time of:

15 Deadlifts- 135/95

15 Push-ups

*Notes- 3-5 minutes quick cool down stretch after (5 way shoulder stretches)


A. 3 sets of (not for time)

40-50 Double Unders

10-15m HS Walk (can’t do walks 12-15 shoulder touches)

10-12 Toes to Bar

B. 3 x 5 Back Squat- build to 5lbs heavier then last week.

C. For Time:

Row 500 m

30 BW Bench Press

Row 1000 m

20 BW Bench Press

Row 2000 m

10 BW Bench Press

*notes- 3-5 minute quick cool down stretch after.

LURONG LIVING PALEO CHALLENGE MEETING SEPTEMBER 3RD AT 5:15PM. Go to http://www.lurongliving.com/challenge2013/ for details.


We will be placing a new Progenex order this week, sign-up sheet will be posted on white board.

Posted on: August 25, 2013admin

One thought on “8/26/13 WOD

  1. Everyone should sign up for the LuRong Challenge, function, drive, strength no matter where you are in your CrossFit training. There will be something for everyone whether you are trying to lose weight, learn how to eat better, improve your WOD times, etc. There is something for everyone. Check it out!!!

Leave a Reply

Your email address will not be published. Required fields are marked *