Category Archives: WOD

Deadlift Build to a Heavy 3 Rep Build to a Heavy 10 Rep “Cashout” As Many Reps as Possible in 5 mins: 5 Deadlifts, 185/125 10 Wallballs, 20/14

Power Clean Build to a Heavy Single “Cashout” On the Minute x 10: 2 Power Cleans (75%) 5 Burpees over Bar

“Annie” Complete for time 50-40-30-20-10 reps of: Double-Unders AbMat Sit-Ups Back Squat 1-10-1-15-1-20

Lurong Living Paleo Challenge WOD 6 8 Minute AMRAP Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements: 15-12-9-6-3-6-9-12-15-12…and so on Snatch Toes-to-Bar Level 3: …
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REGULAR SCHEDULE: GONZALES WODS @ 7 A.M. AND 8 A.M. PRAIRIEVILLE WOD @ 8 A.M. In Teams of 2: 3:00 AMRAP at each station: Box Jump Overs (24/20) Overhead Walking Lunge (45/25# plate) Double-Unders/Singles Sumo Deadlift High Pull (70/53 Kettlebell) …
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Complete 5 rounds for time of: 12 Kettlebell Swings, 70/53 12 Pull Ups 200 Meter Run Level 2 KBS, 53/35 Pull Ups Level 1 KBS, 35/26 Jumping Pull Ups

Teams of 2 AMRAP 20: 1 Burpee Box Jump (24/20), 1 Calorie Row 2 Burpee Box Jumps (24/20), 2 Calorie Row 3 Burpee Box Jumps (24/20), 3 Calorie Row Relay style, each partner completes the reps before advancing. Continue to …
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Check out October’s Athlete of the Month, Steven Farray, in our newsletter. Sumo Deadlift Build to a Heavy Set of 3 Every Minute on the Minute for 14 mins: Odd Minutes: 5 Sumo Deadlifts (75%) 15 Air Squats AMRAP Double-Unders …
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Complete for time: 800 Meter Run, followed by: 5 rounds: 12 Toes-to-bar 9 Snatches, 95/65 6 Strict Hand Stand Push-ups Followed by: 800 Meter Run 20 Burpees

Lurong Living Paleo Challenge – WOD #5 BOOMSAUCE As Many Reps As Possible in 15 mins: 1 Squat Clean 1 Muscle Up 2 Squat Clean 2 Muscle Up 3 Squat Clean 3 Muscle Up …and so on. Level 1 Squat …
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