Wednesday – 160810


Great job to all the athletes who competed in this weekend’s Dog Days Throwdown!  And a big thank you to all of our volunteers!


  • CrossFit Kids is back!
    • Pre-K: M/W @ 3:30pm
    • Kids: M/W @ 4:00pm
    • Teens: Tu/Th @ 3:30pm
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th


3 sets of:
Romanian Deadlift x 8 reps @ 3011
rest 30 seconds
Single Leg Hip Bridge x 12 reps, each side @ 2011
rest 30 seconds
Single Arm Dumbbell Row x 10 reps, each side @ 2111
rest 30 seconds


Every 90 seconds for 15 minutes (10 rounds):
5 Hang Power Cleans*
12 Hand Release Push Ups
*Choose a load for the Hang Power Cleans that you can keep unbroken, but will be extremely challenging in the later rounds.

Cash Out

2 sets of:
Supine Ring Rows x 10 reps @ 2111
rest 60 seconds
Hollow Rock or Hold x 60 seconds
rest 60 seconds

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