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Archive for the WOD Category

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

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.

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

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)

WOD – Wednesday – 01/06/16

WOD – Wednesday – 01/06/16
A) Tabata; Russian KB swing; 70/53
B) AMRAP 18:
Run 100m
13 Toes-to-bar
7 Burpee
1 Power clean 205/135

!!!! Lurong Living Nutrition Challenge starts January 18th! CLICK HERE for details!

WOD – Tuesday – 01/05/16

3 RFT
25 wallball
25 SDLHP; 75/55
25 pushups
25 calorie row
25 push press; 75/55
run 100m

WOD – Monday – 01/04/16

WOD – Monday – 01/04/16

Back to the Grind!!!

A) FOR TIME:
30 thrusters; 115/75
30 burpee over bar
30 clean and jerk; 115/75
30 box jump overs; 24/20
B) 3 sets (done on your own)
30-60 seconds side plank; no rest between sides

WOD – Thursday – 12/31/15

WOD – Thursday – 12/31/15
For Time:
run 400m
21 back squats
21 pullups
15 front squats
15 pullups
9 OH squats
9 pullups
then.. on same clock
run 400m
21 deadlifts
21 HSPU
15 power cleans
15 HSPU
9 hang power cleans
9 HSPU
            All barbell movements done with same weight. RX= 135/95 RX+ = 155/105 and c2b

LAST CLASS today is 5PM. We are closed on New Years Day. HAPPY NEW YEAR!

WOD – Wednesday – 12/30/15

WOD – Wednesday – 12/30/15
A) Snatch w/ 3 second pause at knee.
Build to heavy single
B) 3 Sets:
Max-rep Unbroken seated DB Press. (use 15-25% of bodyweight)
    Rest 2 minutes between sets
C) 5 Sets: One set every 3 minutes.
run 200m
15 power clean + jerk; 95/65
      (Score fastes & slowest set)

THURSDAY last class is 5PM. Closed Friday

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Today’s WOD

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
Phone: (561) 702-4844