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Posts by Admin

11-6-14 Thursday WOD

Warm Up Squat Push Up 30 second bottom squat hold shoulder mobilize squat Strength SQUAT week 2, day 2 WOD Lurong #9 (score and level the same as 9/25/14) 9… Continue reading

November 5, 2014 / W.O.D.
11-3-14 Monday WOD

Winners of the 3 min MAX Double Under Challenge will be announced this week! Warm up with exercises on board Strength Squat Week 2, Day 1 WOD Run/Row 200m 2… Continue reading

November 2, 2014 / W.O.D.
11-1-14 Saturday WOD

Warm up Stretch for 5 minutes: Samson, couch stretch, shoulder roll out, foam roller 5 x Jumping Jack into Jumping Jack into Burpee into Burpee Frankenstein, high knees, butt kickers… Continue reading

November 1, 2014 / W.O.D.
10-27-14 Monday WOD

Our 10-week Squat Cycle starts tomorrow (Tuesday / Thursday this week). Today is the day to recover from Swole Mates, prepare for the Squat Cycle or complete the Lurong Challenge… Continue reading

October 26, 2014 / W.O.D.
10-23-14 Thursday WOD

Skill HSPU and tripod technique KB swing for efficiency WOD 5RFT 40 DU 20 KB 20 Walking Lunge (R=1)

October 22, 2014 / W.O.D.
10-20-14 Monday WOD

Another strength cycle down! You guys are AMAZING! We have a healthy list of PR’s on the October board! Let’s add to that list this week! We are testing 1RM… Continue reading

October 19, 2014 / W.O.D.
10-16-14 Thursday WOD

Warm Up With some rowing and burpees and stretching Strength, Week 4 Press + ME Push Press Front Squat WOD Lurong #6, The X WOD 8min AMRAP 15-12-9-6-3-6-9-12-15 Snatch (95/65) Toes… Continue reading

October 15, 2014 / W.O.D.
10-15-14 Wednesday WOD

Warm Up with exercises on the board Skill Dead Bug and one legged deadlifts WOD Tabata Misery, Part 2 – Empty Barbell – 6 rounds each with one minute rest in… Continue reading

October 14, 2014 / W.O.D.
10-13-14 Monday WOD

Warm up 9 dip 12 pull ups 15 push ups 18 squats WOD Row 8 x 300 with 30 second rest in between then 5 x 10 OHS, increase weight… Continue reading

October 12, 2014 / W.O.D.
10-9-14 Thursday WOD

Warm up with exercises Strength Deadlift, Week 3 Press, Week 3 + ME PushPress WOD Partner WOD 50ft Wheel Barrow Carries 50 Air Squats 50ft Buddy Carry 20 Hand Stand… Continue reading

October 8, 2014 / W.O.D.