1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Lurong Wod#3

September 25, 2013

******** No Afternoon Classes on Friday September 27th********

NorCal CrossFit Lab.

If you are a CrossFit nerd, tadalafil you have to check this site out.  Bookmark it.  I was on this bad boy the first day, sick but I wanted to watch the WODs roll out for a few days before I shared it with the group.

It’s a compilation of the work they do with the Games/Regional athletes at Nor Cal CrossFit – Khalipa, Fisher, Maddox, Barber, Oldroyd and more, throwing down everyday.

The biggest tenet of their training – randomness.  They make it up as they go along.  Thruster ladders, rows, mile sled drags, lots of good, interesting, and HARD stuff.

 

Vanessa came in first overall in the 5K and Bill was 3rd in his age division in the Memorial Peace Officer Run this weekend. Great job you two!

Vanessa came in first overall in the 5K and Bill was 3rd in his age division in the Memorial Peace Officer Run this weekend. Great job you two!

Workout of the Day

Lurong WOD#3

10 Hang Power Clean

20m Shuttle Sprint

8 Hang Power Clean

40m Shuttle Sprint

6 Hang Power Clean

60m Shuttle Sprint

4 Hang Power Clean

80m Shuttle Sprint

2 Hang Power Clean

100m Shuttle Sprint

There is a 5 minute cap

The shuttle sprint is 10m out, 10m back

Barbell L3-135/95, L2-95/65, L3-65-45

Strength/Skill

In the remaining time in class, build to a heavy Hang Power Clean

 

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