LURONG PERFORMANCE WOD #5: “LETANDRE” AMRAP: 25 Minutes 25 Calorie Row (Must Start in Standing position) 100 Double Unders (S: Singles) 80 Kettlebell Swings (53/35; S: 35/25) 100 Air Squats 60 Push Ups (P/ups from knees) 100 Double Unders 40… Read more »
carrie
31 October 2012
HAPPY HALLOWEEN! STRENGTH: 5X5 DB PUSH PRESS (S: 35/20; Rx: 45/25; Adv: 60/45) WOD: “GET A GRIP” TWO ROUNDS FOR TIME: 400 M DB FARMERS CARRY (S: 35/20; Rx: 45/25; Adv: 60/45) … Read more »
30 October 2012
CLASS SCHEDULE: Athletes, classes will reopen today at 10:30 a.m. Teens and Kids will be held at 12 noon today due to school closures Evening Adult Classes will commence at 5:30 p.m. WOD: 75 2/for/1 Wall Balls… Read more »
30 October 2012
Morning classes are cancelled tomorrow. We hope to open for evening classes, weather permitting. Please monitor facebook and the website for updates. Please be safe and warm.
29 October 2012
STRENGTH: OVERHEAD SQUAT 3-3-3-3-3-1-1-1 WORK UP TO 1 RM WOD: 7 ROUNDS FOR TIME 5 SUPERMANS 7 HOLLOW ROCKS 9 SIT UPS (NO ABMAT) 11 SQUATS
28 October 2012
HEAVY LIFTERS CLUB: Snatch Balance (85% of 1 RM) Volume Train: EMOTM: 15 Minutes – 5 Power Snatch (Rx: 105/75; Adv: 135/95) OPEN GYM: Tires, Prowlers, Sleds
27 October 2012
WARRIOR: “COLLIN” 6 ROUNDS FOR TIME: CARRY 50 LB SANDBAG 400 METERS (SUB: 53LB KB) 12 PUSH PRESS (115/75) 12 BOX JUMPS (24”/20”) 12 SDHP (95/65) CFL WOD 3 ROUNDS FOR TIME: ROW 500M/RUN 400M (ALTERNATE… Read more »
26 October 2012
VOLUME TRAINING AIR SQUATS: 15 EMOTM FOR 20 MINS
25 October 2012
WOD: LURONG SKILL # 4 12 MIN AMRAP RX Male: 30 BURPEE BJ 30” 30 OHS (115) 30 TTB 10 MUSCLE UPS SC Male: 30 BURPEE BJ 20” 30 OHS (45) 60 ABMAT SIT UP 40 PULL UPS 40 DIPS… Read more »
24 October 2012
STRENGTH: 3-3-3-3-3-3 SQUAT CLEANS @ 70% OF 1 RM Then… DEATH BY 10 METERS SET CONES UP 10 M APART OUT BACK RUN 1 10 M IN A MIN RUN 2 10 M IN A MIN , RUN 3…ETC UNTIL… Read more »