CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Monday, September 1, 2014

9.2.14 WOD

A little CrossFit humor!

Strength:
Heaving Snatch Balance 6x2 
AHAP with perfect form.

WOD:
10 Minute AMRAP of:
3 Muscle-Ups 
5 Hang Squat Snatch 95/65
8 Sumo Deadlift High-Pulls 95/65

Sunday, August 31, 2014

9.1.14 WOD


Happy Labor day to all of our athletes! We hope that you all enjoy your holiday and celebrate what it is you do for work! 

'DHP'
5 Rounds for time:
400m Run
40m Walking Lunges
25 Knees to Elbow
25 Hand Release Push-Ups
25 Burpee Pull-Ups


Note: if you drop on the knees to elbows you have 5 burpees every time. 

Thursday, August 28, 2014

8.29.14 WOD

Athletes, this monday we will only be having two times to WOD. We will have an 8am and a 9am. We will be closed the rest of the day. Also good luck to our teams competing in the CrossFit Team Series. Last but not least, don't forget to sign up for the Lurong Living Challenge. It starts on September 15th. 

Strength: 
Snatch Grip Deadlift 5x5

WOD:
10 Rounds for time of:
100m Sprints 

Note: if you finish a 100m sprint in 20 seconds (or whatever amount of time) rest till the clock hits the minute and then go again. If you finish the sprint right on the minute, go right in to the next one.

Wednesday, August 27, 2014

8.28.14 WOD


Strength: 
10x3 Push Press 
Work to a very heavy weight.

WOD: 
15 Min AMARP of:
6 Burpees
9 Deadlifts 95/65
12 Box Jumps 24/20
15 Sit-Ups

Tuesday, August 26, 2014

8.27.14 WOD

It has been a while since we have done a WOD from the main site. So I figured that this one would be fun for everyone. 

WOD:
165/115-lb. Squat Cleans, 1 minute
Rest 3 minutes
185/130-lb. Squat Cleans, 1 minute
Rest 3 minutes
205/145-lb. Squat Cleans, 1 minute
Rest 3 minutes
165/115-lb. Squat Cleans, 1 minute
Rest 3 minutes
185/130-lb. Squat Cleans, 1 minute
Rest 3 minutes
205/145-lb. Squat Cleans, 1 minute

Note: on the main site it request that you "try for max reps each round without dropping the barbell." If you are up for the challenge go for it!

Monday, August 25, 2014

8.26.14 WOD


Strength: 
1 and 1/4 Front Squats: 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

WOD:

15 Minutes AMRAP of:
Buy in: 100 Air Squats

Then, the remaining time complete as many rounds as possible of:

50 Single Unders 
20 Shoulder to Overhead (any press, no rack) 95/65
15 Toes to Bar


Sunday, August 24, 2014

8.25.14 WOD

Strength:
Weighted Pull-Up - Warm up, then you have 3 attempts to accumulate as much weight as possible in the 3 attempts. Add your 3 weights together for your score.

WOD:
12 Minute EMOM of:
Odd minute: 10 max effort pulls on the rower (Note distance each round)
Even minute: Max rep bench press (Body weight)

Note: total score of meters and reps together is your score.