Category Archives: WOD

2015-09-21

| September 20, 2015

Funk 1 Clean + 1 Front Squat + 1 Thruster + 1 Push Press (1-1-1-1-1-1-1) Metcon (AMRAP – Reps) Forge Gone BadRx:Cal RowSDHP 95/65HSPUKB Thruster 35/26GHD Sit-ups Scaled:Cal RowSDHP 75/55HSPU on BoxKB Thruster 26/18V-ups *Work for 1 minute on each exercise with no transition time. Score=accumulated reps. There is a 1 minute rest between each […]

2015-09-22

| September 21, 2015

Stacked Metcon (Time) 3 RFTRx:200m Run 20/1410 Squat Snatch 115/75200m Run 20/1415 Squat Clean 115/75 Scaled:200m Run 14/1010 Squat Snatch 95/65200m Run 14/1015 Squat Clean 95/65

2015-09-23

| September 22, 2015

Lurong Challenge WOD #2 Lurong Challenge WOD #2 Lurong Challenge WOD #2 (AMRAP – Reps) 9 Minute AMRAPGround to OverheadBar Facing Burpees MEN Level III (3)20 G2OH- 95 lbs7 Bar Facing Burpees15 G2OH- 135 lbs7 Bar Facing Burpees10 G2OH- 155 lbs7 Bar Facing Burpees5 G2OH- 185 lbs7 Bar Facing BurpeesAMRAP G2OH- 225 lbs Level II […]

2015-09-24

| September 23, 2015

Filthy Fifty Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

2015-09-25

| September 24, 2015

Justice Back Squat (5-5-5-5-5) Metcon (Time) 3 RFTRx:10 Floor Press 135/9515 Sit-ups20 Deadlift 135/95 Scaled:10 Floor Press 95/6515 Sit-ups20 Deadlift 95/65

2015-09-26

| September 25, 2015

Partner WOD Metcon (Time) Teams of 22 RFT:200 DU50 OHS 115/8050 Pull-ups800m Run Together*One partner performing exercises at a time

2015-09-28

| September 27, 2015

Lurong Challenge WOD #3 Lurong Challenge WOD #3 (Time) Level III (3)50 Wall Balls 20/1450 Snatches 115/7550 Pistols (alt.legs)50 Chest to Bar Pull Ups Level II (2)50 Wall Balls 14/1450 Snatches 95/6550 Single Leg Squat Touchdowns (alt.legs)50 Pull Ups Level I (1)50 Wall Balls 10/1050 Snatches 75/5550 Air Squats50 Ring Rows 15 minute time cap

2015-09-29

| September 28, 2015

Brew Bench Press (2-2-2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 8 min AMRAPRx:10 SDHP 115/8010 Burpees Over the Bar Scaled:95/65

2015-09-30

| September 29, 2015

Spacer Metcon (Time) 5 RFTRx:7 Push Jerk 155/10514 KBS 70/5321 Sit-ups Scaled:7 Push Jerk 115/8014 KBS 53/3521 Sit-ups

2015-10-08

| October 7, 2015

Splitter Metcon (AMRAP – Reps) 12 min Ascending AMRAPRx:1 Bar MU1 Squat Snatch 135/952 Bar MU2 Squat Snatch 135/95 Scaled:1 Chest-to-Bar Pull-up1 Squat Snatch 95/652 Chest-to-Bar Pull-up2 Squat Snatch 95/65 Turkish Get Up (Take 15 min to establish a 1RM.) Barbell Turkish Get Up