WOD: 14 Minute AMRAP of 9 Deadlift 100/70 7 Hang Power Clean 100/70 5 Snatch 100/70 3 Muscle-Ups 6 HandStand Push Ups 9 Plank Up-Downs
WOD: 5 Rounds for time 20 Box Jumps 24/20 15 Deadlifts 225/160 10 Pull-Ups Note: Things we are looking for today, recoil on the box jumps. Connect the pull-ups in big sets 5 and 5 or 10. Finish this wod around 10 minutes.
WOD: Teams of 3-4, 3 Rounds for Max Cal. and DU 1- Max Effort Cal. 2- Max Double Unders 3- 400m Run 4- Rest Note: the runner sets the time on each station. If you are an elite athlete or are looking to be challanged do a team of three and have no rest station.
We will be closed all day on Saturday September 10th for our end of summer BBQ. If you did not get an invite to the BBQ on Facebook, please let us know! WOD: For time 50 Ring Rows 50 KettleBell Swings 53/35 50 Ring Dips 50 Clean and Jerks 135/95 Note: goal here is to not […]
Happy Friday everyone! WOD 1: 6 Minute AMRAP of 20 Double Unders 15 Lateral Over The Box Jumps 24/20″ 10 Deadlifts 95/65 Rest 1 minute WOD 2: 6 Minute AMRAP of 200m Row 15 Jumping wall touches 1′ above reach 10 Bend over Row 45/35 Note: Speed. Do you have it? Go fast! No breaks when […]
No words can be spoken about what happened to our country, family and friends on 9.11.2001 Today we pay tribute to those who were effected by this tragic event and to those who lost their loved ones. 9/11 WOD: For time: 9 Hand Release Push-Ups 11 weighted Overhead Walking Lungs 45/35 20 Sit-Ups 01 Mile Run 110 […]
Lurong athletes, this is WOD 1 for your Lurong Challenge. There is different divisions so make sure to get with your judge to ask any questions. Contact either Coach Leo or Coach Mary to set up a time to be judged. WOD: 2 Rounds for Time: 500m Row 40 Goblet Squats at 53/35 30 Wall Sit-Ups 20 Deficit Push-Ups 4/2″ […]
WOD: 9 Minute AMRAP of 3 Hang Power Snatch 135/95 3 Hang Power Cleans 135/95 Note: find a weight that you are able to get at least 9 rounds.
WOD: 20 Minute AMRAP of “Cindy” 5 Pull-Ups 10 Push-Ups 15 Squats
WOD: 5 Rounds for time of 15 OverHead Squats 95/65 30 Double Unders