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TGIF – September 19, 2014

Posted on Sep 19, 2014 in Daily WOD | 0 comments


WOD (Part 1):


Deadlift:  Wave C

Warm Up

75% x 5

85% x 3

95% x 1 or More

*Log how many reps you complete at 95%!!!


WOD (Part 2):

“Blow Pop”

4 Rounds

20 Double Unders (Modification is mountain climbers 2 fers)

15 Box Jump Overs 24″/20″  (Move quickly – not required to open hips on top of box for this wod.)

10 V- Ups  (Full Range of Motion is straight legs and touch feet at full V position.)

*Buy out….

800 Meter Run

*Score includes run.

**Supersize the wod with a mile run!!!!  Why not?!?

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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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