Workout of the Day Power Clean Take 90% of your 1RM then, 5@65% – 5@75% – 5+@85% Met Con EMOM for 15 minutes: 5 Dips Then, not for time: 12 Glute Ham Raises 50 Double Unders 2 Rounds Post your scores to the Whiteboard! Whiteboard contest starts today!!Read More

Workout of the Day Push Press take 90% of your 1rm (we found a max on 10/11) Then, 5@65% – 5@75% – 5+@85% WOD Revisiting Lurong Challenge #1! Perform WOD 8 at the same skill level you completed WOD 1. 18 Min Time Cap: 21-18-15-12-9-6-3 of: Wall Balls Deadlifts Box Jumps Movement Details – Men...Read More

Workout of the Day Pistol work – 10 minutes “WOD Riley” Partner WOD 200 KB Swings (53/35) 100 Goblet Squats (53/35) 200 Lateral ball slams (watch video below) (Swings, squats, ball slams have to be broken up evenly between partners but in any combination) 4 rope climbs 200 sit ups (Climbs & sit ups can...Read More

Workout of the Day Snatch Balance (watch video below) 3 x 3 Met Con Pull ups x 21 200 meter run 5 rounds Snatch Balance demo with Sage Burgner Post your scores to the Whiteboard.  Read More

Workout of the Day Deadlift 90% of 1RM 5@75% 3@85% 1+@95% Special note: If you did not perform 3 or more reps @ 90% on 10/23, (last time we did deadlift), then repeat that same rep scheme with those same percentages. DO NOT progress to this week’s numbers. Met Con Death by Dynamic Push ups...Read More

Workout of the Day Behind the Neck Push Press Get comfortable loading behind the neck, work up to a max weight. Met Con 50 KB Swings 70/53 25 Sumo DLHP 135/95 40 KB Swings 20 Sumo DLHP 30 KB Swings 15 Sumo DLHP 20 KB Swings 10 Sumo DLHP 10 KB Swings 5 Sumo DL...Read More

Workout of the Day Bench Press 5-3-1-1-1 Met Con Lurong Living WOD 7 20 Min Time Cap: Ascending Ladder of Burpees Front Squat Push Press Farmer Carry Ending with a Finisher Make sure to watch the video and read this entire page. All standards are the same for all divisions: Opens, Masters, and Masters +...Read More

Workout of the Day Special note: If you did not perform 5 or more reps @ 85% on 10/09, (last time we did deadlift), then repeat that same rep scheme with those same percentages. DO NOT progress to this week’s numbers. We are going to do our best to individualize these lifts for you, but...Read More

Workout of the Day Overhead Press (90% of 1 RM) 5@65%, 5@75%, 5+@85% *Met Con Power Clean x 10 Front Squat x 15 5 rounds *You will use one barbell for both moves, use 60% or more of your squat clean (you just built this 1RM last week.) Cash out GHD sit ups x 12...Read More

Workout of the Day Special note: If you did not perform 5 or more reps @ 85% on 10/10 (last time we did back squat), then repeat that same rep scheme with those same percentages. DO NOT progress to this week’s numbers. We are going to do our best to individualize these lifts for you,...Read More