Tuesday, April 26, 2016

Lurong Challenge… Sunday (5/15) is the Last Day to Register!
April 24, 2016
Wednesday, April 27, 2016
April 26, 2016

Tuesday, April 26, 2016

Running collage

3-2-1-GO! 400 Meter Sprint for Time!

The Lurong Living Summertime 5-Week Challenge

begins on May 16th. Click on the link above for more info!
We are planning  Pot Luck ~ Stay Tuned!

Zero Dark Thirty Memorial Weekend Fund Raiser at Orchid Island CrossFit
All proceeds go to the Veterans Council of Indian River County

Teams of 5 are forming… Check out the link above for more information

Sebastian Charter Junior High ~ Super Hero Hustle 5K
Saturday, May 14th, 8:00 AM ~ Riverview Park
Registration sheets are on the table…


Pre-WOD: 20 meters each: run, walking lunges, knee hugs, bear crawls;
10 sit-ups, 10 push-ups, 10 hip extensions, 10 pull-ups;
With PVC pipe: 2 x (10 hollows, 10 
supermans), supine scorpion

1. The GHD Sit-up – Focus on the leg drive!
Do sets going only to parallel first to practice the leg drive,
Then progress to the full GHD sit up as you are able.
Beginners should always use a spotter!
Note – GHD Sit-ups should not be done in a WOD without months
of practice in the warm-up.
2. The Bar Muscle-up – practice at your own level (see scaling below)

Post-WOD: Prone Scorpion, Foam Roll

AMRAP in 15 minutes…
2 Bar Muscle-ups
12 GHD Sit-ups
2 Bar Muscle-ups
12 Hip Extensions

Bar MU: Sub- Chest to Bar Pull-ups, Jumping Chest to Bar x 2, Chin over Bar Pull-ups x 2, Ring Rows x 2
GHD SU: Sub- 20 AbMat Sit-ups
Hip Extensions: Sub- Good Mornings


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