Shawshank Paused Front Squat (3x3x3x3x3) Metcon (AMRAP – Rounds and Reps) 10 min AMRAPRx:5 Squat Snatch 135/9515 WBS 20/1445 DU Scaled:5 Squat Snatch 95/6515 WBS 14/1045 SUx2

Virginia Metcon (Time) For timeRx:30 Power Clean 155/10530 Box Jumps 30/2420 Power Clean 185/11520 Box Jumps 30/2410 Power Clean 205/13510 Box Jumps 30/24 Scaled:30 Power Clean 115/8030 Box Jumps 24/2020 Power Clean 135/9520 Box Jumps 24/2010 Power Clean 155/10510 Box Jumps 24/20

9/11 Memorial WOD 9/11 Memorial WOD (Time) For Time:2001 Meter Row or Run11 Box Jumps 30/2411 Thrusters 125/8511 Burpee Chest To Bar Pullups11 Power Cleans 170/12011 HSPU11 KB Swings 70/5311 T2B11 Deadlifts 170/12011 Push Jerks 110/752001 Meter Run or Row The WOD itself is completely symbolic of 9/11 The 2001M row or run represents the […]

Partner WOD Metcon (Time) Teams of 2:4 RFT6 Clean/Jerk 155/10512 Front Squats 155/10518 Pull-ups400m Run

Lurong Challenge WOD #1 Metcon (AMRAP – Reps) Men2 RFR:0-1 Min: Deadlift 155/115/751-2 Min: Rest2-3 Min: Box Jump Overs 30/24/203-4 Min: Rest4-5 Min: Hang Power Cleans 155/115/755-6 Min: Rest6-7 Min: Muscle-ups/Straight Leg Dips/Bent Knee Dips7-8 Min: Rest8-9 Min: Thrusters 155/115/759-10 Min: Rest10-11 Min: Row for Cal11-12 Min: RestRepeat Women2 RFR:0-1 Min: Deadlift 100/75/551-2 Min: Rest2-3 […]

Nutty Bench Press (3-3-3-3-3) Metcon (AMRAP – Reps) EMOM for 10 minRx:Even Minute: 10 Ring DipsOdd Minute: 20 WBS 20/14 Scaled:Banded Ring Dips14/10

Command Metcon (AMRAP – Reps) 20 min Ascending AMRAPRx:200m Run1 Push Jerk 135/951 FR Lunge(both legs) 135/952 Push Jerks 135/952 FR Lunges(both legs) 135/95etc. Scaled:95/65

Spiral Metcon (Time) 4 RFTRx:10m Handstand Walk15 Box Jumps 30/2420 WBS 20/14400m Run Scaled:10 Sec Handstand Hold15 Box Jumps 24/2020 WBS 14/10400m Run

Night Night 1 Power Snatch + 1 Squat Snatch (1-1-1-1-1-1-1) Metcon (Time) Buy In: 3 Hill Sprints 15,12,9Rx:Deadlift 225/155Ring Dips Scaled:Deadlift 155/105Banded Ring Dips Cash Out: 3 Hill Sprints

Ergo Metcon (Time) Buy In: 1000m RowRx:30 OHS 115/8010 Pull-ups20 OHS 115/8020 Pull-ups10 OHS 115/8030 Pull-ups Scaled:30 OHS 75/5510 Banded Pull-ups20 OHS 75/5520 Banded Pull-ups10 OHS 75/5530 Banded Pull-ups