5 Minute Cap: Find 3 rep overhead squat max then, For Time: 100 Wall ball shots @ 20/14lb. to 10′ 50 Pull-ups *Repetitions can be broken up however the athlete sees fit.

5 Rounds for Time: 5 Wall walks 10 Front squat @ 115/75 15 Russian twists @ 45/35

Lurong Living Original Revisited WOD 9 12 MInute Time Cap: 100 Burpees 100 Kettlebell Swings **You must do the same level as WOD 2 Movement Details – Men Level III (3) 100- 53 lb Kettlebell Swings 100- Burpees Level II Read More …

“Hansen” Five rounds for time of: 1.5pood/1pood Kettlebell swing, 30 reps 30 Burpees 30 Sit-ups Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by Read More …

For Time: 10 Overhead Squats @ 120/80 lb. 20 Back Rack Lunges, alt. @ 120/80 lb. 30 Hand Release Push Ups 40 KB Swings @ 53/35 lb. 50 AbMat Sit Ups 40 KB Swings 30 Push Ups 20 Back Rack Read More …

Happy Halloween!!! Thruster: 1-1-1-1-1-1-1 Then, 5 Minute Time Cap: 400 Meter run AMRAP Thruster @ 50% of max Wear your costume!!!

Lurong WOD 1 Revisited *You MUST complete today’s WOD at the same level as you did it last time* 18 Min Time Cap: 21-18-15-12-9-6-3 of: Wall Balls Deadlifts Box Jumps Make sure to watch the video and read everything on Read More …

12 Minute AMRAP: 20 Double Unders 12 Pull Ups 8 Burpees

For Time: Air Squat 30-27-24-21……..-6-3 Push Press/Jerk 1-2-3-4…..-9-10 @135/95 *This is an ascending/descending couplet of Air squats which begin at 30 and reduce by 3, and push press/jerk that begin at 1 and increase by 1 until reaching 10.

“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned Read More …