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Tuesday, September 30, 2014

10.1.14 WOD

WOD:
Progressive AMRAP:
This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).

Block and Repetition Progression
Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete must rest during any remaining time during each 3 minute block.

Block 1
9 Thrusters
27 Double/Single Unders

Block 2
11 Thrusters
33 Double/Single Unders

Block 3
13 Thrusters
39 Double/Single Unders

Block 4
15 Thrusters
45 Double/Single Unders

Block 5
17 Thrusters
51 Double/Single Unders

Block 6 
19 Thrusters
57 Double Unders/Single Unders


Movement Details - Men
Level III (3)
Thrusters- 95lbs
Double Unders

Level II (2)
Thrusters- 75lbs
Double Unders

Level I (1)
Thrusters- 55lbs
Single Unders

Movement Details - Women
Level III (3)
Thrusters- 75lbs
Double Unders

Level II (2)
Thrusters- 55lbs
Double Unders

Level I (1)
Thrusters- 35lbs
Single Unders

Monday, September 29, 2014

9.30.14 WOD

Lurong athletes, WOD 4 is out, go check it out. We will be running WOD 4 this Wednesday. We will also be judging WOD 4 on Friday. We will be judging at 1:30 to 7:30 on Wednesday and 1:30 to 4:30 on Friday. If these dates and times do not work for you please get a hold of Coach Leo. You have until October 6th at 11:59 EDT to submit WOD 4. Good luck everyone. 

Also,NSXFit friends - Mark your calendars and save the date! We are officially moving in to our new building October 10 - 13 and we can use all the help we can get! Saturday October 11th, we will run one final farewell WOD at 8 AM and then start moving immediately after. Monday October 13th we will not be running any WODs, but will be finishing up the final move.

Also mark down November 8th, which will be our ginormous grand opening party. More details to come. Hint: You should probably start finding your costumes now!

Hooray for new beginnings!

Strength:
8 Minute EMOM of:
2 Back Squat + 1 Overhead Squat (no rack)
Increase the weight every round and go AHAP.

WOD:
3 Rounds for time of:
10 Toes to Bar
10 Pull-Ups
10 Sit-Ups


Sunday, September 28, 2014

9.29.14 WOD

Athletes, I had mentioned changes happening in the schedule this week, but we have pushed changes back until November 1st. Sorry about the inconvenience. 

Also for those Lurong athletes, don't forget to post your scores before Monday afternoon. We will be doing our last approval of scores at noon tomorrow.

Thanks,
Coach Leo

Strength:

10 Minute EMOM of:
1 Push Press + 1 Push Jerk + 1 Split Jerk (no rack)
Increase the weight each round and go AHAP.


WOD:
5 Minute AMRAP of:
20 Mountain Climbers 
 10 Push-Ups 

Thursday, September 25, 2014

9.26.14 WOD

Skill:
Work on back and front levers.

WOD:
1,000m Row (all out)
Rest 5 minutes
500m row (all out)
Rest 5 minutes
250m row (all out)

Wednesday, September 24, 2014

9.25.14 WOD

Update on the Team Series.

Strength:
3xME Kettlebell Swings 70/53

WOD:
"Fran"
21-15-9 for time of:
Thrusters 95/65
Pull-Ups

Tuesday, September 23, 2014

9.24.14 WOD

Just a reminder to submit your scores for the Lurong WODs. Also do not wait till the last minute to get judged because I will not have 10 athletes show up on the last day to get judged because they didn't plan accordingly, I will turn you away. We will not be judging this Saturday but instead we will be judging on Friday from 1:30 to 4:30.

Coach Leo

Strength:
Snatch Push Press 5x3

WOD: 
7 Minute AMRAP of: 
10 Ring Dips 
10 Unders/Overs 24/20 

Monday, September 22, 2014

9.23.14 WOD

For those of you who have issues with air squats.

WOD:
For time:
10 Wall Cast
20m (67ft) Burpee Broad Jumps
30 Deadlift 225/160
40 Back Squat 185/135
50 Toes to Bar
600m run

Note: One 1 barbell per athlete.