WOD 01/20/17


Skill work: Bar hangs and handstands

WOD: Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 24/20 inch box

Post WOD mobility: Downward dog, 2 minutes; Lizard, 2 minutes each side; Banded lat. stretch with distraction, 1-2 minutes each side.

11:00 am Strength Class:
Lift: Paused bench press, heavy single

Attention 2017 Lurong Resolution ChallengersWe will have an optional meeting/Q&A session on Friday evening (1/27/17) at 5:30 pm.  If you have concerns or questions regarding your diet or the Challenge itself bring them in and we’ll get you sorted out.  

WOD 01/18/17

lane We want to officially welcome Lane Franklin to our coaching staff!  He is joining us from Window Rock, AZ and has been coaching CrossFit for 5 years.  We are lucky to have him!  Be sure to check out his classes on Tuesdays and to show him lots of ACF love.

Skill work: Muscle up transitions

WOD: For time 15, 12, and 9 rep rounds of:
45/25 pound Dumbbell Thruster

Post WOD mobility: Quad smash, then, super couch stretch with band and box, 2 minutes each side

1:00 pm Mobility Class: All over shoulder smash and stretch

WOD 01/17/17

WOD: “Gallant” 
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

For time:

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Post WOD mobility: Iliacus smash with KB or Ball, then, half kneeling psoas stretch with sidebend, 2 minutes each side; pigeon, 1 minute each side

11:00 am Strength Class:
Lift: Bench press 9 x 3: 50% bar, 30% chain or band

WOD 01/16/17


Here we go Lurong Challengers!  Team ACF has got this!  

Lurong Living 2017 Resolution Challenge Chipper Test:
Complete at Many Reps as Possible in 10 Minutes:
(115/75 lb. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 30/24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

11:00 am Strength Class:
Lift: High bar back squat + 1 chain, Heavy single

WOD 01/15/17


Skill work: Wall walks

WOD: 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch (53/35 lbs)
Right-arm Kettlebell snatch (53/35 lbs)

Post WOD mobility: Smash scapular musculature with ball, lat. dorsi with roller, then, Box prayer stretch with band/dowel, 2 minutes; Rig lat. stretch, 1-2 minutes each

WOD 01/12/17


WOD: For time:  21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75/55 pounds
Push jerk, 75/55 pounds

Post WOD mobility: Racked barbell hamstring smash then, rig supine hamstring stretch, 2 minutes each

11:00 am Strength Class: 
Lift: Box squats 12 x 2: 50% bar, 25% accommodating resistance