Tommy

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 10-15 Toes to Bar (if you’re doing Rx+, sub w ring-dips)
Min 2: 30-45 Sec Nose to Wall HS Hold or 30ft HS Walk
Min 3: 30-50 Double-unders

B.
“Annie”
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups

Rx+ UB DU, toes to bar

ANNOUNCEMENTS
-Lurong Living Challenge begins in 2 weeks! SIGN UP HERE
-Takes Two to Tango at CrossFit Talon on September 19
-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!

Bob

Workout of the Day

A.
Strict Press
Every 2.5 minutes, for 10 minutes (5 sets): 5 strict presses at 70%
-Pause overhead for 3 seconds
-Pause in the jerk rack for 2 seconds

B.
At minute 12:30, complete as any unbroken reps as possible

C.
AMRAP in 12 minutes of:
15 Box Jumps (24 / 20)
12 Hand Release Push-ups
9 Sumo Deadlift High Pulls (95 / 65)

Rx+ SHSPU, 135 / 95

ANNOUCEMENTS:
-Lurong Living Challenge begins in 2 weeks! SIGN UP HERE
-Takes Two to Tango at CrossFit Talon on September 19
-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!

Emily

Workout of the Day

A.
Front Squat
Every 2.5 minutes, for 15 minutes (5 sets): 3 tempo FS (33X1) + 3 FS at 70%

B.
“Jackie”
1000m Row
50 Thrusters (45 / 35)
30 Pull-ups

ANNOUNCEMENTS:
-Lurong Living Challenge begins in 2 weeks! SIGN UP HERE
-Takes Two to Tango at CrossFit Talon on September 19
-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!

Stephen

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
Run Around the Block*
Then
Complete 10 rounds of:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar
Then
Run Around the Block*

*Both Partners Run

Snow

Workout of the Day

A.
Back Squat
Complete 1 set of 20 reps at 60-65%

B.
Every minute, for 21 minutes (7 sets):
Min 1: 40 Double-unders
Min 2: 10 Pull-ups
Min 3: 15 / 10 Calorie Row

Rx+ 50 double-unders, 6 Ring MU

Do you deep squat daily? | Robb Wolf

Colleen

Workout of the Day

A.
Deadlift
Complete 5 sets of 4 reps at 75% of 1RM

Rest 2-3 minutes between sets

No touch and go reps!

B.
Four sprint sets of:
25 Wall-Balls (20 / 14)
15 Burpees

Rest 1 minute between sets

Score will be total time, including the 3 minutes of rest

Rx+ 30 / 20, Burpees to a target 6 inches above reach

Travis

Workout of the Day

A.
For time:
1 Mile Run
50 Burpee Box Jump Overs (24 / 20)
50 Alternating Front Rack Lunges (135 / 95)
1 Mile Run

Rx+ 155 / 105 Overhead lunges

OLYMPIC LIFTING CLASS AT 6:30 PM: Jerk Clinic!

Do you find yourself extremely tight in your hips & your upper back on a regular basis? You could be sitting too much. – CrossFit Invictus 

A

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 10 minutes: 5 reps at 65%
– Pause for 2 seconds in the jerk rack position each rep
– Pause for 3 seconds overhead each rep (focus on full scapular retraction and elevation)

B.
AMRAP in 12 minutes of:
21 Kettlebell Swings (53 / 35)
14 Toes to Bar
7 Shoulder to Overhead (155 / 105)

Rx+ 70 / 53, 185 / 115

ANNOUNCEMENTS:
-Lurong Living Challenge begins in 3 weeks!
-Takes Two to Tango at CrossFit Talon on September 19
-Registration for Battle of the Barbells begins at the end of the month
-The Music City Box League starts soon…watch for registration!

Erin

Workout of the Day

A.
Front Squat
Every 3 minutes, for 15 minutes: 3 tempo FS (33X1) + 3 FS at 65%
(or, if you don’t have a 1RM, add 5-10lbs to last weeks load)

B.
“Fran”
For time:
21-15-9 rep rounds of:
Thrusters (95 / 65)
Pull-ups

Klokov showing us how insanely strong he is:

Christine

Workout of the Day

A.
Snatch + Overhead Squat
Every minute, for 12 minutes: 1 snatch + 1 overhead squat
Starting moderately heavy, increase the load every 3 minutes

B.
Three rounds for time of:
60 Double-unders
300m Run
15 Overhead Squats (135 / 95)

Rx+ 155 / 105

Two mighty strong Russians, Dmitry Klokov and Polov Nikov Vasily, take on “Grace” – 30 power clean and jerks (or push presses for these guys) at 231 lbs (Rx is 135 / 95)