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

Some fun ahead

October 21, 2013

25 athletes took on Lift Up Luke on Saturday morning.  We had visitors from CrossFit Excel and around the valley.  In the end, sick we raised some money for a Autism awareness and we did a bunch of cleans, there jumped some rope and did a lot of pullups.  Boss.

We’ll do Lurong WOD 7 on Wednesday – it’s a little complicated, so you we ask that you review the WOD before hand, understand the level you want to go for, and hit it with a plan.  Level III has burpee muscle ups in it – these actually aren’t that bad.  At least you’re inside and it isn’t windy!

We have some competition stuff going this weekend – a few of us are heading up Roseville for the Gauntlet (a competition that takes an hour – cool) and Royal is heading to Wodtoberfest in San Jose.  It’s his first competition – good luck buddy!

Here’s the Strength plan for the week

Mon – Snatch

Tues – Back Squat

Wed – Lurong 7

Thurs – Clean and Jerk

Fri – Deadlift WOD


Lift Up Luke 10/19/2013

Lift Up Luke 10/19/2013

Workout of the Day



Take 12 minutes to warm up to 80% of your 1RM.  If you were perfect last week, you may add 5-10#.  Once the warm up is complete, use the weight you built up to and do

5 Rounds, 1 Snatch every 90 seconds



3 Snatch 135/85

3 Toes to Bar

6 Snatch 135/85

6 Toes to Bar

9 Snatch 135/85

9 Toes to Bar

12 Snatch 135/85

12 Toes to Bar

How high can you go???

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