September 17th, 2015
For Time: teams of 2 100, 200, 300, 400, 500, 600, 700, 600, 500, 400, 300, 200, 100 Meter Rows **Each person will row... Read More
September 16th, 2015
16 Minute AMRAP: 200 Meter Run 40-Double Unders 8-Front Rack Walking Lunges @65% of front squat PR
September 15th, 2015
“Lurong Benchmark #1” 2 Rounds: 1 Minute Max Reps Dead lifts (155/100) 1 minute rest 1 Minute Max Reps Box Jump Overs (30/24) 1... Read More
September 14th, 2015
For Time: 10-9-8-7-6-5-4-3-2-1 Power Snatch OHS **All performed at 70-75% of 1RM Power Snatch
September 11th, 2015
“Marco” 3 Rounds: 21-Pull Ups 15-HSPU 9-Thrusters (135/95) Box Brief: The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh ins are... Read More
September 10th, 2015
3 Rounds: 21-Calorie Row 15-Box Jumps (30/24) 9-Dead lifts (315/205) Box Brief: The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh... Read More
September 9th, 2015
A) Build to today’s 2RM Back Squat 1-Pause Back Squat 1-Back Squat B) 10 Rounds: 30 seconds floor leg lifts 30 seconds rest Box Brief:... Read More
September 8th, 2015
A) Find 1RM Power Jerk B) 5 Rounds: 5-Power Jerks @75% of today’s 1RM 10-Burpees Box Brief: The lurong Challenge starts on September 14th!!!!... Read More
September 7th, 2015
“Hotshots 19” 6 Rounds: 30-Air Squats 19-Power Cleans (135/95) 7-Strict Pull Ups 400 Meter Run
September 4th, 2015
A) 5-5-5-5-5—Front Squat *5-Strict C2B Pull Ups between each set B) For Time: 400 Meter Run Box Brief: Apollo Games registration is open!! Click... Read More