“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 minute rest 1 Minute Max Reps Hang Power Cleans (155/100) 1 minute rest 1 Minute Max Reps Muscle Ups 1 minute rest 1 Minute Max Reps Thrusters (155/100) 1 minute... Read More

For Time: 10-9-8-7-6-5-4-3-2-1 Power Snatch OHS **All performed at 70-75% of 1RM Power Snatch

   “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 this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to come in on Monday.  This Saturday we have a lot going on: Femme Royale... Read More

     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 ins are this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to come in on Monday.  This Saturday we have a lot going on:... Read More

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: The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh ins are this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to... Read More

   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!!!! Go to link to sign up.  This Saturday we have a lot going on: Femme Royale practice at 9am.  Chases going away WOD at 10:30am. Be ready for a very tough workout.... Read More

   “Hotshots 19” 6 Rounds: 30-Air Squats 19-Power Cleans (135/95) 7-Strict Pull Ups 400 Meter Run

   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 for the link.  The lurong Challenge starts on September 14th!!!! Go to link to sign up.  Modified schedule this Friday and next Monday. Check out our schedule to see. 

   5 Rounds: 50-Double Unders 10-SDLHP (115/85) 10-Burpees Over Barbell Box Brief: Apollo Games registration is open!! Click Read more for the link.  The lurong Challenge starts on September 14th!!!! Go to link to sign up.  Modified schedule this Friday and next Monday. Check out our schedule to see. 

   For Time: 500 Meter Row -then- 45-30-15 L-Sit (seconds) Plank (seconds) Sit Ups -then- 500 Meter Row Box Brief: Apollo Games registration is open!! Click Read more for the link.  The lurong Challenge starts on September 14th!!!! Go to link to sign up.  Modified schedule this Friday and next Monday. Check out our schedule to see.