3 Partner Team WOD

Partner 1 Runs 400m
Partner 2 Rows max distance
Partner 3 rests and waits for turn

-When the runner gets back everyone switches off until 5,000m is reached on the rower.


Category: Uncategorized

Looking for some direction for your New Year’s Resolution? Sign up for the 5 week Lurong Challenge! Challenge begins Monday January 19th and will end before the CrossFit Open workouts start – get in shape to be ready for the Open and start of the New Year right!

Don’t forget to list CrossFit Surprise as your affiliate!

Link back to: https://challengeseries.lurongliving.com/

 

 


Category: Uncategorized

Snatch (power or full snatch is fine)

Starting with the empty bar we will do singles adding 20 lbs men/10lbs women each set until we don’t think we will get the next attempt. At this point one smaller weight jump can be tried for a “max for the day”.

-THEN-

21-15-9
Overhead Squats
Pull Ups (RX+ = Chest to bar pull ups)


Category: Uncategorized

For time:
burpees 25-20-15-10-5
sit ups – 50-40-30-20-10
double unders – 75-60-45-30-15


Category: Uncategorized

Clean and Jerk (or powerclean and/or pushpress)

Starting with the empty bar we will do singles adding 20 lbs men/10lbs women each set until we don’t think we will get the next attempt. At this point one smaller weight jump can be tried for a “max for the day”.

-THEN-

“Grace”

30 Clean and Jerks (or powerclean and/or pushpress) for time.


Category: Uncategorized

EMOM 10
1st min max rep wall ball
2nd min max rep toes to bar
15 second transition between exercises


Category: Uncategorized

12-10-8-6-4-2-1
Power Cleans
Handstand Pushups


Category: Uncategorized

CCV food drive partner WOD
5 rounds for time
200 meter run
max rep push ups
max rep ring rows
paced by the runner – score is total # of team reps divided by time it takes to complete the WOD.

Please bring in your teams food items to be donated to CCV by Saturday December 13th at 11:00 am (we are delivering the items to CCV that afternoon)

Shopping list:
5 cans (15 oz) green vegetables
1 plastic bottle (20 oz) jelly
1 plastic jar (28 oz) peanut butter
2 cans (26 oz) chicken noodle soup
1 bag (4 lbs) dry pinto beans
1 bag (5 lbs) white rice
2 boxes (14 oz) mac-n-cheese
2 cans (12.5 oz) chicken or tuna
5 cans (15 oz) mixed fruit
1 can (24 oz) spaghetti sauce
2 boxes (1 lb) spaghetti
#ccvonline


Category: Uncategorized

SweatRX magazine had a contest to nominate the best coach. Our very own coach Mike is a top 10 finalist! And while just being nominated is an honor….we want him to win! Please click on the link below to be taken to SweatRX’s Facebook page, then ‘like’ the page, click on the word VOTE UNDER coach Mike’s picture – it will become highlighted and the other pictures will fade. Then scroll to the bottom of the page to click ‘submit’ to have your vote count! Thank you for voting for Coach Mike!

https://www.facebook.com/SweatRXMag?sk=app_303561899745219&app_data=chk-5485da17a953b
 


Category: Uncategorized

5 Rounds for time of:
1 min max calorie row
1 min max V-up
1 min max Plate Ground to overhead


Category: Uncategorized
CrossFit Journal: The Performance-Based Lifestyle Resource

Petes Paleo – Paleo meals delivered!




Shop Now Rogue Fitness

Steve's Original


 

December 2014
M T W T F S S
« Nov    
1234567
891011121314
15161718192021
22232425262728
293031  

Like Us On Facebook


Quantcast Tag


Quantcast