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Bootcamp – Wednesday – 01/13/16

EMOM 10: (alternating)
8-10 Pull-ups (may scale to jumping pull-ups or ring rows)
10-12 Push-ups
B) 21-15-9
DB Snatch 40/25 (alternate hands)
burpees

Lurong Nutrition Challenge

WOD – Wednesday – 01/13/16

A. RDL @ 41×1. Reps=12-10-8-6; building each set
B) For Time:
50 wallballs 20/14
20 pushup (hand release)
40 thrusters; 95/65 (RX+=115/75)
15 pushups
30 front squat 115/75 (RX+=135/95)
10 pushup
20 squat clean; 135/95 (RX+=155/115)
5 pushup
Row 25 calories

WOD – Tuesday – 01/12/16

WOD – Tuesday – 01/12/16
A) 8 min amrap;
12 STO 75/55
50m Farmers Carry 70/53
Run 100m
      – rest 4 min
B) 8 min amrap;
15 Abmat situps;
4 TGU – 2/arm 53/35
100m run
1 rope climb  (scale to 2 planks)
      – rest 4 min
C) 8 min amrap
15 KB swings 53/35
15 TTB
       No RX+ today. Keep it light

Lurong Living Nutrition Challenge

Wodapalooza

Bootcamp – Tuesday – 01/12/16

AMRAP 10:
9 box jumps
9 HR Push-ups
      REST 5
AMRAP 10:
9 Wallball
30 Double Unders (or 60 single jumps)
9 V-Ups

LURONG LIVING NUTRITION CHALLENGE

WOD – Monday – 01/11/16

WOD – Monday – 01/11/16
A. Front Squat. Build to a heavy single.
     POST LOAD. this will be used for % work over next few weeks
B) For Time
4 sets.
15 burpees
15 Hang Power Clean; 95
15 box jumps
– rest EXACTLY 2 minutes between sets (self timed)

WODAPALOOZA is this coming weekend. We will be closed on Sunday. Please come down and show support. CLICK HERE for more details.

WODAPALOOZA 2016 is Here!

WODAPALOOZA 2016 is Here!

One of the largest (if not THE largest) fitness festivals in the world is taking place this coming Friday, Saturday and Sunday. January 15-17th at Bayfront Park in Miami Beach.

Several athletes from our 3 gyms have qualified and will be heading to Miami to throw down with the best in the world. This is a great spectator event as well, so try to come down and enjoy the show and support your coaches and fellow athletes.

Spectator tickets can be purchased at the gate or online ahead of time.

http://www.thewodapalooza.com

https://www.facebook.com/thewodapalooza/timeline

Bootcamp – Monday – 01/11/16

A) EMOM 9: (Alt)
8 KB Deadlifts
10 Hollow Rocks
8 Goblet Squats
B) AMRAP 15:
12 KB Swings
100m Run
12 TTB
100m Run
12 Air Squats

WOD – Friday – 01/08/16

WOD – Friday – 01/08/16

CLICK HERE to sign up for Nutrition Challenge

A) Thruster. Build up to heavy single (from the floor)
B) AMRAP 8: (ladder) (Open Prep)
3 Thruster 95/65
3 Pull-up
6..
6..
9..
9..
etc;
RX+ do c2b

Bootcamp – Friday – 01/08/16

A) Row 1000m
B) 4 x 5 DB Shoulder press, increase wt. each set if able
C) 3 Rounds For Time:
25 DB thrusters (40/25)
15 Abmat Sit ups
200m run

CLICK HERE to sign up for Nutrition Challenge

WOD – Thursday – 01/07/16

CLICK HERE to sign up for Nutrition Challenge

3 RFT
Run 800m
21-15-9
15-12-9
Ab-mat Sit-ups
DB push press 40/25
(do 21 sit-ups, 15 DB Push Press, 15 Sit-ups, 12 DB Push press, 9 & 9)
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Today’s WOD

Delray Beach Location

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Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844