Reminder that Saturday October 4th is our One Year Anniversary WOD. Hope to see everyone there! Warm-up: 200m run, then 2rds of : 10 BB back rack step, 10 BB good morning, 10 spiderman Strength: Front squat 10×60% 10×65% 10×70% WOD: 5 Reverse burpee lateral bar hop 10 Deadlift @ 75-80% 15 HSPU 20 Box...Read More

Warm-up: 200m run, then 20 inverted burpee Skill: EMOM x 12 a) 30-40 DU b) 10 Strict T2B c) 10 Pistols d) 20ft HS Walk WOD: 3-person team For total overall time: 15 x 250m row (5 each person)Read More

Barbell warm-up OLY: 1) Every 90 seconds for 15min (10sets) High hang snatch + Mid hang snatch @ 75-80% of 1RM 2) 5 sets of 3 x Snatch Pull @101-105% Rest 2min between sets WOD: 5min AMRAP 5 Ball slam (25/15) 7 Push-up 9 Sit-ups 11 Parallette hopsRead More

Warm-up: 200m run, then 3rds of: 3 wall walks, 5 BB thruster, 7 hollow rock Strength: 1a) Shoulder press 10×60% 10×65% 10×70% 1b) Horizontal ring row x 8 reps 60 sec rest between sets WOD: Against a 4min clock for 5rds (20min) 400m run 10 Push press @ 55-60% 10 C2B (RTG 3 MU) *scale...Read More

Warm-up: 200m, then 3rds of: 6 strict chin-ups, 6 nose to wall squats, 6 ring dips Strength: Back squat 10×60% 10×65% 10×70% WOD: 500m row then 3rds of: 12 Front rack barbell lunges (Rx 95/65 Rx+ 135/95) 10 Lateral burpee over the bar 12 T2BRead More

Oly: Take 20min to establish a heavy Clean Lurong Paleo Challenge WOD #3 “Triplet Tester” 11 Minute AMRAP: Ascending Ladder -3, 6, 9, 12, 15, 18….. of the following movements: • Wall Balls (20/14) • Box Jumps (24/20) • Deadlifts (115/75) https://www.lurongliving.com/challenge/blog/announcements/announcing-wod-3-triplet-testerRead More

Mobility: Lax ball thoracic spine & glute roll out 15min Strength:  Overhead Squat 3-3-3-3-3 WOD: As a 2-person team, complete the following in ANY order for time: 1600m run 200 DU 100 Sit-ups 10 Rope climbsRead More

Warm-up: 200m run, then 2rds of: 10 BB Overhead Lunges, 10 BB Good Mornings, 10 Hollow Rock Strength: 3rds 1a) Bulgarian split squat x 8 each leg 1b) Weighted Chip-ups x 6-8 reps Lurong Paleo Challenge WOD #1 “Capacity Test” 13 Minute AMRAP: 10 minutes of work time with 3 minutes of built in rest...Read More

Warm-up: 200m run, then 2rds of:  10 push-up, 10 Strict T2B Strength: Take 15min to establish a heavy Shoulder Press WOD: 800m run 30 KBS (53/35) 50 DU 200m run 50 DU 30 KBS 800m runRead More

Oly: Take 20min to establish a heavy Snatch Lurong Paleo Challenge WOD #2 The Olympian 9 Min AMRAP: Complete as many reps of possible in the time limit of the following movements: • Ground to Overhead (G2OH) • Bar Facing Burpees https://www.lurongliving.com/challenge/blog/announcements/announcing-wod-2-olympianRead More