SKILL 10 min EMOM, alternating: A) 30 Double unders (or attempts) B) 10 Kb swings METCON 20 min EMOM, alternating: a) 10 cal Row b) 10 BurpeesRead More

METCON 30-25-20 Cal Row Box Jumps Double undersRead More

METCON 3 Rounds: 40 Burpees 30 Kb swing (53/35#) 20 Goblet squat 10 Pull-ups Rest 3 minRead More

METCON 3 min AMRAP: Wallballs (20/14#) 3 min AMRAP: Lunges w/ medball overhead 2 min AMRAP: Push-ups 2 min AMRAP: Double unders 1 min AMRAP: Burpees 1 min AMRAP: Hollow rock  Read More

METCON 3 Rounds for time: 800m Run 25 Box jumps (24/20″) 30 Kb Swing (53/35#) 35 Sit-ups  Read More

METCON Minute 1: Row 11 Calories Minute 2: Row 12 Calories Minute 3: Row 13 Calories Minute 4: Row 14 Calories etc EMOM add 1 Calorie, until you cannot complete the allotted Calories within the minute Rest 5 minutes Minute 1: Complete 6 Burpees over the rower Minute 2: Complete 7 Burpees over the rower...Read More

METCON For time: 150 Double unders 120 Air squats 100 Sit-ups 80 Cal Row 50 Box jumps (24/20″)    Read More

METCON 10-9-8-7-6-5-4-3-2-1 Clean and Jerk (115/75#) 1-2-3-4-5-6-7-8-9-10 Bar facing burpeesRead More

  Lurong Challenge Wod 2 AMRAP Wallballs, 1 unbroken set Level III- M: (20#, 12′) W: (14#, 12′) Level II- M: (20#, 10′) W: (14#, 10′) Level I- M: (14#, 8′) W: (8#, 8′) Rest 5 min before WOD 2 7 Rounds for time: 10 Kb swing (53/35#) 10 Jumping Pull-ups 10 Goblet squats (53/35#)Read More

METCON TABATA 1)  Cal Row 2)  Sit-ups 3) Wallballs (20/14#) Complete 8 sets of 1, 8 sets of 2, then 8 sets of 3. :20 work, :10 sec rest.Read More