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Archive for the WOD Category

WOD – Friday – 01/15/16

AMRAP 23:
9 Pull-ups
15 Power snatch 95/65
21 Burpees-over-bar
       RX+ = C2B & 135/95
               OUCH!

Please NOTE We are closed on Sunday for WODAPALOOZA

WOD – Thursday – 01/14/16

4 RFT
run 800m
21 abmat situps*
12 Calorie Row*
     *you can do movements in either order to accommodate rower.

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
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Today’s WOD

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West Palm Beach, FL 33401
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