Workout of the day

Strength: 5×3 @ 85% Shoulder Press  WOD “DT” 5 Rounds 12 Deadlift (155/115) 9 Hang Clean (155/115) 6 Push Jerk (155/115) Cool Down: Recovery Row 5 Minutes

Skill: 1 Rope Climb EMOTM 7 Minutes   WOD OPEN WORKOUT #5 10 Burpee over bar 15 Shoulder to Overhead (115/75) 20 Front Squats (115/75) 30 Pullups, Chin over 20 Front Squats (115/75) 15 Shoulder to Overhead (115/75) 10 Burpee over bar ** 10 Min Time Cap   Cool Down: 5 Rounds 3 Deadhang Pull-ups […]

Strength: 5×3 @ 85% Back Squat  ** If you are doing the LuRong Challenge, please look over your options, there are choices (Level I, II, or III) for every workout of the challenge. These choices will tell you how to modify the wod. LURONG WOD 1 21-18-15-12-9-6-3 Wall Balls (20/14) Deadlifts (115/75) Box Jumps (24/20) Cool […]

Hope everyone who wanted to got to register for the LuRong Challenge! Get your body measurements taken and recorded and we will be doing the first workout for the challenge on Wednesday!  Speed: 5 Rounds 125 M Run (to the stop sign)125 M Walk (back to garage door)   WOD OPEN DIVISION WOD 13 Rounds50 […]

You have until tonight to register for the Challenge. We will be scheduling the required workouts on Wednesday’s during the week of wod’s so you do not have to choose which wod to do or figure out how to fit in an extra trip to the gym. There are 2 weeks in which there will […]