Friday, September 22, 2017

Saturday, September 23, 2017

Team WOD:  For Time with a Partner

150 Wall Balls (20/14)
300 Double Unders
100 Hang Power Cleans (135/95)
200 AbMat Sit Ups
800M Run (together)

*one partner works while the other rests


Congrats to Dana on her first RX today! Great job!

Thursday, September 21, 2017

Friday, September 22, 2017

Strength:  Weighted Pull Ups 3-3-3-3-3

WOD:  3 Cycles

5 Minute AMRAP

5 Box Jump Up and Overs (24/20)
10 Dumbbell Shoulder to Overhead (35/20)
15 Dumbbell Snatch, Alternating (35/20)

Rest 1 Minute Between Cycles

Finisher:  Bent Over Barbell Row 10-10-10


Hailey and Rose had a few laughs teasing their Dad during the mobility portion of today's class. I am so excited that he has decided to join the girls in class! Welcome, Jason!

Wednesday, September 20, 2017

Thursday, September 21, 2017

Strength:  Overhead Squat 3-3-3-3-3

WOD:  12 Minute AMRAP

200 M Run
5 OHS (115/75)

Finisher:  25 Chin Ups


Congrats to Cara on a HUGE clean PR! I am constantly amazed by how strong this woman is. Great job!

Tuesday, September 19, 2017

Wednesday, September 20, 2017

Strength:  Clean and Jerk 2-2-2-2

WOD:  For Time

800M Run
-then-
3 Rounds
10 Power Clean and Jerk (135/95)
15 T2B
-then-
800M Run

Finisher:  100 AbMat Sit Ups


The first group of Lurong athletes tackled the benchmark wod tonight and did great! I can't wait to watch them get faster and stronger over the next six weeks.

Monday, September 18, 2017

Tuesday, September 19, 2017

Strength: Back Squat

5 @ 55%
5 @ 65%
5+ @ 75%
AMAP @ 55%

WOD:  For Time

1K Row
100 Air Squats
75 KB's, American (53/35)
50 Push Press (75/55)
25 Wall Ball Squat Cleans (20/14)

Finisher:  5 x 5 Ring Dips


If you would like to participate in the next cycle of BBC please add your name and maxes to the sheet asap. Thanks!

Sunday, September 17, 2017

Monday, September 18, 2017

Strength:  Power Snatch 2-2-2-2-2

WOD:  3 Rounds

50 Double Unders
21 Lateral Barbell Burpees
7 Power Snatch (135/95)

Finisher:  Crossover Symmetry

The Lurong Challenge officially begins tomorrow. Best of luck to all of our athletes competing!

Friday, September 15, 2017

Saturday, September 16, 2017

Team WOD:  For Time with a Partner

800M Run (together)
100 Burpee Box Jump Overs (24/20)
100 Thrusters (115/85)
100 T2B
100 Air Squats
800M Run (together)

*split reps any way. One works while one rests


The endurance class took on the "Triple Threat" wod tonight. I am so proud of this group and the heart and effort they showed. Great job!