Rosey

Workout of the Day

A.
Deadlift
60% x 5
70% x 3
75% x 3
80% x 2
85% x 5 x 2

Rest 90-120 seconds between each set.
Lower each rep and no touch and go reps

B.
Death by:
Hang Power Clean (135 / 95)
Burpee Over the Bar

Rx+ 165 / 105

For this workout, you will complete 1 Hang Power Clean + 1 Burpee Over the Bar on the first minute. On the second minute, you will complete 2 HPC + 2 BOB. On the third minute, you will complete 3 HPC + 3 BOB. Continue this sequence until you can no longer complete the designated numbers of reps you’re supposed to reach within the given minute. However, your score will be total reps completed, so even if you know you will not hit your designated reps, keep working until the minute is up.

Last year we had 30+ people who the did the EmPower 5k. Lets beat that this year! SIGN UP!

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 10 minutes (5 sets): 3 presses at 85%
-Pause overhead for 2 seconds (full scapular retraction + elevation)
-Pause in the jerk rack for 2 seconds

B.
At minute 10: Max unbroken reps at 85%

C.
Three rounds for time of:
20 Wall-Balls (20 / 14)
20 Hand Release Push-ups
400m Run

Rx+ 30 / 20, 10 / 5 muscle-ups

ANNOUNCEMENTS:
Last day to sign up for SOAR! Here is the waiver to SOAR

SOAR Adventure

Tre

Workout of the Day

Lurong Living Benchmark 2:

AMRAP in 9 minutes of:

LEVEL 3:
20 Ground to Overhead (95 / 65)
7 Bar Facing Burpees
15 Ground to Overhead (135 / 85)
7 Bar Facing Burpees
10 Ground to Overhead (155 / 105)
7 Bar Facing Burpees
5 Ground to Overhead (185 / 135)
7 Bar Facing Burpees
AMRAP Ground to Overhead (225 / 155)

LEVEL 2:
65 / 45
75 / 55
95 / 65
135 / 95
155 / 105

LEVEL 1:
20 / 14 Medicine Ball
45 / 35
65 / 45
95 / 65
115 / 85

Your total score will be the total number of repetitions completed in the 9 minutes.

CrossFit 101 is tonight at 7:30. Please let your friends and family know!

Workout of the Day

A.
Prowler Push
Complete 2-3 sets of:
60m for time (140 / 100)

Rest as needed

B.
AMRAP in 5 minutes of:
10 Ring-Dips
10 Box Step Ups w/ Plate Overhead
(45 / 35, 24 in / 20 in) Alt. legs every rep

Rx+ 5 MU

Rest 2 min

AMRAP in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24 / 20)

Rx+ toes to bar pull-ups

ANNOUNCEMENTS
– Bring a Buddy Workout is this Saturday! Please sign up HERE
– CrossFit 101 is Monday, September 21!
– We have a few people competing at It Takes Two To Tango this weekend at CrossFit Talon in Cool Springs. Come show them support!
–Here is the waiver to SOAR, which we will be going to as a gym on September 26th. Price is $35, which you will need to pay to Whitney. Check out more about SOAR HERE.
-Registration for Battle of the Barbells begins at the end of the month. SIGN UP HERE
-The Music City Box League starts soon…watch for registration!

Ellison

Workout of the Day

A.
Every minute, for 12 minutes: 1 Power Clean + 1 Front Squat + 1 Power Jerk
Starting moderately heavy, increase the load every 3 minutes

B.
For time:
30 Hang Power Cleans (135 / 95)
30 Front Squats (135 / 95)
30 Alt. Front Rack Lunges (135 / 95)
30 Burpees

Rx+ 185 / 115, burpees over the bar

ANNOUNCEMENTS
– Bring a Buddy Workout is this Saturday! Please sign up HERE
– CrossFit 101 is Monday, September 21!
– We have a few people competing at It Takes Two To Tango this weekend at CrossFit Talon in Cool Springs. Come show them support!
–Here is the waiver to SOAR, which we will be going to as a gym on September 26th. Price is $35, which you will need to pay to Whitney. Check out more about SOAR HERE.
-Registration for Battle of the Barbells begins at the end of the month. SIGN UP HERE
-The Music City Box League starts soon…watch for registration!

Kim

Workout of the Day

A.
Every 2 minutes, for 10 minutes: 4 presses at 80%
-Pause in the jerk rack for 2 seconds
-Pause overhead with active shoulders for 2 seconds (full scapular retraction+elevation)

B.
At minute 10: max unbroken touch and go reps

B.
“Helen”
Three rounds for time:
400m Run
21 Kettlebell Swings (53 / 35)
12 Pull-ups

Last done: 4/13/15

Pat

A.
Front Squat
Every 90 seconds, for 15 minutes (10 sets): 1 tempo FS (33X1) + 1 FS at 80%

B.
AMRAP in 10 minutes of:
12 Alternating DB Snatches (pick weight)
15 Wall-Balls (20 / 14 to 12 / 10 ft targets)

Rx+ 70 / 50, 30 / 20 to 12 / 10 ft targets

ANNOUNCEMENTS
–Here is the waiver to SOAR, which we will be going to as a gym on September 26th. Price is $35, which you will need to pay to Whitney. Check out more about SOAR HERE.
-Takes Two to Tango at CrossFit Talon on September 19. Be there or be square!
-Registration for Battle of the Barbells begins at the end of the month. SIGN UP HERE
-The Music City Box League starts soon…watch for registration!

Sarah

Workout of the Day

A.
Lurong Living Championship Test

WORKOUT: The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio. At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout. Scoring Note: The athlete’s score is the total number of reps completed. In order to be eligible for performance prizes athletes must submit a video link with their score. When this workout is retested in week 6 of the Challenge the athlete will complete it at the same skill level.

Complete two rounds for max reps of:
Level 3 Men / Women
1 min Max Deadlifts (155 / 100)
1 min Rest
1 min Max Box Jump Overs (30 / 24)
1 min Rest
1 min Max Hang Power Cleans (155 / 100)
1 min Rest
1 min Max Muscle-ups
1 min Rest
1 min Max Thrusters (155 / 100)
1 min Rest
1 Min Max Calories on Rower
1 Min Rest
Repeat

LEVEL 2 MEN / WOMEN
Deadlift 115 / 75
Box Jump Overs 24 / 20
Hang Power Cleans 115 / 75
Straight Leg Box Dips (24 inch box)
Thrusters 115 / 75
Row for Calories

LEVEL 1 MEN / WOMEN
Deadlift 75 / 55
Box Jump Overs 20 / 12
Hang Power Cleans 75 / 55
Bent Knee Box Dips
Thrusters 75 / 55
Row for Calories

Erin

Workout of the Day

A.

In teams of two, complete the following for time:

100 Wall-Balls (20 / 14)
80 Burpees
60 Box Jumps (24 / 20)
40 Cleans (135 / 95)
20 Muscle-ups / chest to bar PU / Pull-ups

One person works while the other runs 200 meters.