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The Daily WOD

Thursday – September 18, 2014

Posted on Sep 17, 2014 in Daily WOD | 0 comments



Congratulations to Eric, Jill, Lynn and friends on completing  the ROC Race last weekend!

Wipe Out…here they come!!!








13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead
Make sure to watch the video and read everything on the Lurong page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

Lurong Benchmark #1 Info here…


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Hump Day – September 17, 2014

Posted on Sep 16, 2014 in Daily WOD | 0 comments

Town of Huntington Sprint Triathlon

Diamond had some outrageous representation last weekend!

Congratulations Ryan, Freddy, Katey, Tiffani, Sebastian, Amy and Alicia!!!!



WOD (Part 1):


10 x 2

Power Snatches  (Approx 75% – 85% 1RM)


WOD (Part 2):


5 Rounds

5 Mins each round

60′ Sled Pull

60′ Sled Push

120′ Farmers Walk 53lb/35lb Kettlebells

Rest remainder of time in round.

Increase sled weight each round.

Score is total weights added from each round.

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Tuesday – September 16, 2014

Posted on Sep 15, 2014 in Daily WOD | 0 comments




Apple Picking on Long Island

5 Health Benefits of an Apple

Homemeade Apple Chips

(Thx for finding the recipe Kate P.)

WOD (Part 1):


Strict Press:  Wave C

Warm Up

75% x 5

85% x 3

95% x 1 or more

*15 Min Cap

WOD (Part 2):

Handstand Holds

*Focus on form (hollow body)

3 x 10 – 15 sec

WOD (Part 3):

“Macaroni and Cheese”

Partner WOD

50 – 40 – 30 – 20 – 10

Wall Balls 30lb/20lb

Burpees to Plate 25lb (full hip extension)

*Share the reps equally.  The sets can be broken up any way the team wants.  Only one athlete works at any given time.

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