5.23.2017

Workout of the Day

A. 

Bench Press

4×12

B. 

Lurong Living Challenge WOD 2

2 Minutes of Deadlifts (275/175)

1-Minute Rest

2 Minutes of Back Squats (225/145)

1-Minute Rest

2 Minutes of Shoulder to Overhead (185/115)

5.22.2017

Announcements: We will be doing “Murph” this Saturday at 9:30am. We will be closed for Memorial Day next Monday. As we are looking to pull back the reigns a bit and increase the quality of our classes you will see some changes in our schedule beginning this week and the addition of two coaches in the coming weeks. 

Workout of the Day

A. 

Pull Up Practice

B. 

“Helen”

3 Rounds For Time:

400m Run

21 KB Swings (55/35)

12 Pull Ups

5.21.2017

Workout of the Day

For Time:

10 Kettlebell Swings (55/35)

50 Walking Lunges 

10 Kettlebell Swings 

50 Dumbbell Snatches (55/35)

10 Kettlebell Swings 

50 Air Squats 

10 Kettlebell Swings 

50/40 Calories Row

10 Kettlebell Swings 

50 Box Step Overs (24/20)

10 Kettlebell Swings 

5.20.2017

Workout of the Day

In Teams of Two

10 to 1 EACH

Alternating Sprints

Shoulder to Overhead (115/75)

Ring Dips

Power Cleans (115/75)

5.19.2017

Workout of the Day

A.
Back Squat

1×3 @ 80-85%

1×2 @ 85-90%

1×1 @90-95%

1×3 @85-90%

1×1 @90-95%

B. 

10 min AMRAP

5 Burpee Pull Ups

10 Kettlebell Swings (55/35)

20 Wallballs (20/14)