5 Rounds of
1 min max calorie row
1 min max rep ring push ups
1 min max rep plate ground to overhead (45/25)
(there will be 15 seconds to switch exercises)


Category: Uncategorized

“Nicole”
AMRAP 20
400M Run
Max Rep Unbroken Pullups


Category: Uncategorized

FRONT SQUAT
5 sets of 2 reps
-use 10-20lbs more than you did on Monday 9/8/14


Category: Uncategorized

10 rounds for time of
5 strict press (using bar, kettle bells, or dumbbells)
10 kettle bell swings
200 meter run


Category: Uncategorized

Lurong Paleo Challenge #3 “Triplet Tester”
11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:
•Wall Balls
•Box Jumps
•Deadlifts

**If you are registered for the Lurong Challenge please make sure you read and watch the standards video.


Category: Uncategorized

AMRAP 20
1st Minute 1 ring dip+1Toes to bar
2nd Minute 2 ring dips+2 toes to bar
3rd Minute 3 ring dips+3 toes to bar
-Keep adding a rep to each every minute till you cant finish within the minute.
-If you don’t finish your reps for that minute start back over at 1+1 the next minute.


Category: Uncategorized

Wednesday WOD
Lurong Paleo Challenge WOD #2
9 minute AMRAP of:
20 Ground to overhead
7 Bar Facing Burpees
15 Ground to overhead
7 Bar Facing Burpees
10 Ground to overhead
7 Bar Facing Burpees
5 Ground to overhead
7 Bar Facing Burpees
AMRAP Ground to overhead with whatever time is left

-The RX weights for the class will be 95/65

-If you are doing the Lurong Challenge your weights will be determined by which level you are doing. Please read and review the video and standards guidelines before coming in.


Category: Uncategorized

“Annie”

50-40-30-20-10

Situps

Double Unders


Category: Uncategorized

Lu-rong challenge WOD 1

4 Minute max calorie row
1 minute rest
3 minute max reps pullups
1 minute rest
2 minute max reps squats
1 minute rest
1 minute max reps shoulder to over head


Category: Uncategorized

If it’s not raining: run, jog or walk a 5K (3.2 miles)

Or Support your CrossFit Surprise athletes who are competing in the Iron Fitness Games at SpartanFit CrossFit at 20634 N 28th St, Phoenix, AZ 85050.

We will be back to regular hours on Monday at 5:00 am


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

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