Thursday, August 17, 2017

Friday, August 18, 2017

Strength:  Thruster 5-4-3-2-1

WOD:  10 Rounds

5 Thrusters (115/75)
10 Push Ups
100M Run

Finisher:  Chin Ups 5 x 5


Congrats to my favorite sisters who both PR'd their power snatch today. These young ladies are getting so strong. Nice job, Hailey and Rose!

Wednesday, August 16, 2017

Thursday, August 17, 2017

Strength:  Power Snatch,  1-1-1-1-1

WOD:  10 Minute AMRAP

14 Pistols, Alternating
10 Power Snatch, (115/75)
6 HSPU

Finisher:  Superman, 3 x 10


We are looking for volunteers to help run games during the golf outing. If actually golfing isn't your thing this is a great way to get in on the fun! This is open to spouses and non members as well. Please sign up on the board and plan to stay for the dinner!


Tuesday, August 15, 2017

Wednesday, August 16, 2017

Strength:  Front Squat, 10-10-10-10

WOD:  3 Rounds

27 Wall Balls (20/14)
27 Lateral BB Burpees
15 Front Squats (95/65)

Finisher:  Foam Roll


I know the morning crew is very excited to have Cody back from his hiatus! Congrats on passing your test. We all knew you'd do great!

Monday, August 14, 2017

Tuesday, August 15, 2017

Strength:  Bench Press 10-10-10-10

WOD:  For Time

400M Run
21 KB's, AM (53/35)
12 Pull Ups
400M Run
21 KB's, AM (53/35)
12 C2B
400M Run
21 KB's, AM (53/35)
12 Muscle Ups

Finisher:  Ring Dips 5 x 5


I will be at the box this Saturday during open gym and team wod to answer any questions about the Lurong Challenge. If you are on the fence, curious what its about or signed up and feel lost please come talk to me!

Sunday, August 13, 2017

Monday, August 14, 2017

Strength:  Hang Squat Cleans 3-2-1-1-1

WOD:  2 Rounds

30 OHS (95/65)
30 T2B
60 Double Unders

Finisher:  50 AbMat Sit Ups


Congrats to Debbie on a big strict press PR last week! Great job!

Friday, August 11, 2017

Saturday, August 12, 2017

Team WOD:  For Time with a Partner

600M Run (together)
60 T2B
50 KB's, AM (53/35)
40 Deadlift (225/155)
30 Push Ups
20 Clean and Jerks (165/115)
10 Box Jumps (24/20)
200M Lunges (together)

*one partner works while the other rests. Three burpee buy in when switching.


Maddy joined her mom in the endurance class tonight and absolutely impressed me! These wods aren't  easy and she stepped right up. Great job!

Thursday, August 10, 2017

Friday, August 11, 2017

Strength:  Strict Press

1 x 5 @ 75% 1RM
1 x 3 @ 85%
1 x 2 @ 95%

WOD:  15 Minute AMRAP

15 Shoulder to Overhead (115/75)
12 Ring Dips
9 Hang Power Cleans (115/75)


Jen S. has been making some huge strides lately and putting up some great scores. She has been patient and now those weights are going way up. Great Job!

Wednesday, August 9, 2017

Thursday, August 10, 2017

Strength:  Power Snatch + Overhead Squat

1 x 1 @ 60% 1RM
1 x 1 @ 65%
3 x 1 @ 70%

WOD:  5 Rounds

10 Power Snatch (95/65)
10 Box Jump Overs (24/20)


There are still spots open for the annual golf outing. Get you team together and get signed up ASAP. This is always a great event!

Tuesday, August 8, 2017

Wednesday, August 9, 2017

Strength:  Deadlift

1 x 5 @ 75% 1RM
1 x 3 @ 85%
1 x 2 @ 95%

WOD:  4 Rounds

400M Run
12 Deadlift (185/135)
48 Double Unders

Finisher:  Good Mornings 3 x 10


We learned a lot of bar muscle up progressions today. Keep working on them and I am positive we will see a lot of first muscle ups in no time! Great Job, everyone!

Monday, August 7, 2017

Tuesday, August 8, 2017

Strength:  8 Minute EMOM, Alternating

12 Push Ups
40 Second Handstand Hold

Skill:  Bar Muscle Ups

WOD:  8 Minute AMRAP

5 Bar Muscle Ups
20 Wall Balls (20/14)

Finisher:  Ring Dips 3 x 10



Registration is open for the next Lurong Challenge! This one kicks off September 18 and lasts six weeks. This is not solely a weight loss challenge. It is nutrition and performance driven. Our group continues to climb the leaderboard each time. It is a fantastic opportunity to learn how fueling your body the right ways can really benefit you. If you have any questions please talk to C. Meg.

Sunday, August 6, 2017

Monday, August 7, 2017

Strength: Squat Clean 2-2-2-2-2 (work to heavy touch and go)
WOD: For Time
             AD, 50/35 calories

             800 Meter Run

             30 KB Swings, AM (53/35)

             20 Bar Facing Burpees

             30 KB Swings, AM (53/35)

             800 Meter Run

             Row, 500 Meters
(Note: Half of the class will start from the top and work down, half will start from the bottom and work up.)
Finisher: 100 Ab Mat Sit Ups

What an amazing week!!! Special thanks to C. Joe and C. Jimmy for hosting an RV party at the Games. Many area boxes were represented, and everybody had a great time. Eventually we even went and watched some of the events, lol. Thanks guys!

Thursday, August 3, 2017

Friday, August 4, 2017

Strength:  Push Jerk 3-3-3-3

WOD:  10 Rounds

8 Pull Ups
8 Push Jerks (115/75)
8 Overhead Plate Lunges (45/25)

Finisher:  Negative Chin Ups 5-5-5-5-5


Welcome back, Ary! It was great to see you and meet your beautiful daughter!

Wednesday, August 2, 2017

Thursday, August 3, 2017

Strength:  Back Squat

1 x 5 @ 75% 1RM
1 x 3 @ 85 %
1 x 2 @ 95%

WOD:  5 Rounds

400M Run
9 Back Squats (155/105)
2 Rope Climbs

Finisher:  Box Step Up 3 x 20


Can anyone going to the games top this picture?? If you are headed to Madison please make sure that you are in the Facebook group. It will be the easiest way for us all to communicate. Have fun, everyone!

Tuesday, August 1, 2017

Wednesday, August 2, 2017

Strength:  Thruster, 3-3-3-3-3-3-3

WOD:  12 Minutes

50 Wall Balls (20/14)

then in remaining time AMRAP

12 KB's, AM (53/35)
36 Double Unders
12 Burpees

Finisher:  Band Tricep Push Down, 15-15-15


The 6am class put in some extra work running a mile post wod today. Great job everyone!