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4 minute Partner AMRAPs: AMRAP 1: -12 Pull-ups -12 Air Squats AMRAP 2: -Run 100m -12 Evil Wheels AMRAP 3: -24 Double Unders -12 Slam Balls AMRAP 4: -Row for Max Calories *One partner works while the other rests. 30sec break between AMRAP's. Score is based on calories rowed. 
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Strength: Tempo Squat Cleans and Jerk WOD: 30 of each: Clean and Jerks, Cleans (squat/power/muscle), Front Squats, Deadlifts. * S- 45/65, Rx 95/135, C- 115/185 
Strength: find 3 RM Overhead Squat WOD: EMOM: 1. 2 OHS @ 3RM weight 2. 4 Man Makers 30/40 3. 8 Elevated deadlifts @ OHS 3 RM weight * if you don't complete a round, don't skip over a movement. 
Strength: Bench Press - build up to 80%, do 1 rep, then ME at 80%, then ME at 70% - Slam Ball 15/20. S- 4 reps of each and box dips Rx - 8 reps of each C - 12 reps of each 
Announcement: Super Bowl / Celebration of Commercial will be playing this Sunday at 3:30 at your BOX! Admission is a dish or drink:) Come yell at a 12 FOOT projection screen with everyone else! Announcement #2) Mobility is canceled due to the common flu ;( Skill: Mobility, then: Snatch Balance + Overhead Squat WOD: 21-15-9: 3rd position Snatch - S 35/45, Rx 65/95, C 85/135 Strict Chest 2 Bar Pullups 
Squat Strength of your choice post WOD Great job to all with a high volume WOD like Kelly! 
Round and Round we go...
WOD: Helen Having a Ball! 5 Rounds: 42 One Handed Russian KB Swings 26/35 24 Jumping Pullups, Run 200 with a Slam Ball 15/20 * Alternate Hands each KB Swing at the top of each swing. * 44/53 lb KB and 50 lb ball if your tough :)
AMRAP (3min each station) -Wall Balls & Wall Sit 15/20 -Sumo deadlift (not high pull) & Bar Hang 95/135 -Pull Ups & OH Plate Hold 25/45 -KBS & Wall Hand Stand 35/53 -Weighted Sit-up & Plank 25/45 *While one partner does the work the other person does the prescribed rest. Strength: 10 rounds of Unbroken Double Unders WOD: TABATA THIS.... 
Strength: KB Clean and Jerk - How's it different than regular C&J? WOD: E3MON for 18 minutes -Run 400, -then ME KB Clean and Jerk - S 9/18, Rx 35/53, C 53/80 Lurong Challengers: don't forget to input your body measurements and Benchmark WOD #1 time. 
Strength: Front Squats, build up to 80% - do 1 rep, then ME at 80% x 2 WOD: Lurong Benchmark WOD #1 7 minute AMRAP: 5 Front Squats - S 35/65, Rx 65/95, C 155/115, 7 Bar Facing Burpees More info here.... https://challengeseries.lurongliving.com/resolution15/blog/announcements/announcing-wod-1-new-year-test Post WOD: Row 1500 at moderate/social pace.
Happy MLK Day everyone. We celebrate with holiday hours at 8 & 9 am!!! WOD: let's all come together and enjoy some of the Cretus WODs from the weekend:) 7 min AMRAP of: Deadlifts 135/185, Box jumps, Pull-ups. * But wait, 7 min is short so let's make it real...... 
Let's go with one that your fellow box goers are doing at the competition, join with us in the pain😃 WOD: WOD #4: 50 Wall Balls 20/14 25 Thrusters 75/55 50 Push Press 75/55. 25 1 AbMat Handstand Push-ups you/you For Time *scale weight and reps if needed, no egos here!! *25 min time cap. 
Strength: Clean Practice WOD: A.) Every 90 seconds for 20 minutes 1 Squat Clean at a good weight B.) 6 minute AMRAP of: 20 Double unders, 8 Back Rack lunges 45/65 * remember Friday we are meeting for a Paleo Talk to launch our 5 week Paleo Challenge. This will probably be the only one of the year so jump in if you'd like to try it! 
Skill: 20 minutes Muscle Up Practice
WOD: Run 1 mile, 10 Muscle ups, 100 Double Unders *See you at 7 pm to kick off our 5 week Paleo Challenge! Skill: Handstand walk WOD: 5 rounds 12 Pistols, 9 Burpees, 30' HS walk, 3 Wall Walk 
Strength: build up to 75% ME front squat, then 75% ME Back Squat WOD: 30-25-20-15-10-5 Toes 2 Bar, 10-8-6-4-2 shuttle run 
Strength: find your 3 RM wide grip deadlift (Hook grip) WOD: 7 rounds of: 1 deadlift at 85% of your 1RM (hook grip but not wide grip) 5 chest 2 bar pull-ups, 10 ring push-ups, 15 back squats 45/65 *25 minute CAP 
WOD: 25 minute AMRAP OF: 10 Barbell Thrusters by the wod board, 10 T2B next to the med ball shelf, 10 Box Jumps near the basketball hoop. *Your choice of bEar crawl, crab crawl, gorilla crawl, walking lunge, handstand walk between each station. 
Partner WOD: 6 rounds: 20 KBS 35/53 10 Burpee Box Jump-Overs 20/24" 200m Sprint *Partner rests while you do the round 
Strength: 15 minutes to do your heaviest Snatch + OHS WOD: 15 - 10 - 5 Squat Snatch - S 45/65, Rx 75/115, C 95/155, C+ 115/185 3 - 2 - 1 Rope Climbs - C Legless * bring your socks for the rope! Lurong Challenge: Signups are in the gym starting Jan 19th. We plan to kick off the 5 week challenge with a Nutrition Talk and weigh ins plus body measurements taken, Friday January 16th. Check out the promo video... https://challengeseries.lurongliving.com/resolution15/page/promo 
Strength: Strict Press 3x10 WOD: For Reps: 5 Minutes Wall Balls, 4 Minutes Deadlifts 95/135, 3 Minutes V-ups, 2 Minutes handstand Pushups - S seated dumbbell Press, 1 minute ring rows 
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