Workout of the Day AMRAP 155 Ball Slam 40/255 Kettlebell Clean and Jerks Right Arm 53/355 Kettlebell Clean and Jerks Right Arm 53/3515 Box Jump Up and Overs 24/20 Score is Rounds plus RepsRead More

Workout of the Day 50 Power Snatches 95/65 8 Min Cap At 10:00 Death by DB Snatch Starts with 6 Alternating FB Power SnatchRead More

Workout of the Day 2013 Lurong Living Challenge WOD 2 For Time 100 Burpees 100 Kettlebell swings 53/35 Break this up any way you want…. a little Wednesday deja vu. The challenge workout had a 12 minute cap – but we will bump it up to 15 minutes:)Read More

Thursday’s workout is a 20 minute EMOM. Please post your lowest and your highest lift. In each minute, you will be required to perform 20 doubleunders then 1 clean. The clean may performed with any style. The stimulus we are looking for is for you to ramp up the weight as the workout begins. You...Read More

Workout of the Day For Time – Break it up any way you want 100 Pullups 100 Wallball Shots 20/14Read More

Workout of the Day Shoulder Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5Read More

Workout of the Day Recovery Snatches:) For Time10 Snatches 165/10520 Snatches 135/8530 Snatches 75/55Read More

Workout of the Day ‘Murph” For time: RX – completed with weight vest Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 mileRead More

Saturday is going to be a major effort workout. Running and 600 reps, making for an effort of 45 minutes is no joke. So we want to prep you by work hard, but not too hard. For the Doubleunder sets – if you are able to fill the entire 30 seconds with DU, this may...Read More

Workout of the Day Hang Power Snatch 5 Sets of 3 – as heavy as you can!Read More