28 Sep 13 Sparta 300

"300"
25x Pull-up
50x Deadlift @ 135# /95
50x Push-up 
50x Box Jump @ 24"/20 box 
50x Floor Wiper @ 135#/95 (one-count)
 50x KB Clean and Press @ 16/8kg (KB must touch floor between reps) 
25x Pull-up
300 reps total

Gym Jones blog about the 300 in case you were curious

Compare to 24 APR 13

27 Sep 13 Jackie

1000m Row
50 Thrusters 45/35
30 Pullups

26 Sep LuRong 3

LuRong WOD 3

5 Min Time Cap:

Decending Ladder of Hang Power Cleans
Ascending Ladder of Shuttle Sprints

The Rep Sequence

Round 1
10 Hang Power Cleans
20 Meter Sprint

Round 2
8 Hang Power Cleans
40 Meter Sprint

Round 3
6 Hang Power Cleans
60 Meter Sprint

Round 4
4 Hang Power Cleans
80 Meter Sprint

Round 5
2 Hang Power Cleans
100 Meter Sprint 

25 Sep 13 Nasty triplet

2 min max effort situps

Rest 2 min 

then for time

10,9,8,7,6......1

OH Lunge 45/35

Pushups

Box step up 45/25

200m sled drag 45/25

24 Sep 13 LuRong WOD 2

100 Kettlebells
100 Burpees

KB WOD

10 Clean and Jerks (1 Arm for gals 2 for guys)
10 Suitcase Stepups

23 Sep 13 'JT'

JT

21-15-9

HSPU

Ring Dips

Pushup

Compare to 4 Sep 12

21 Sep 13 80s WOD Redux

"80'S PARTNER WOD"

FOR TIME:

8 100m sprints with Med ball 20/14

80 Pushups (med ball on back)

80 Med Ball Front squats

80 Med ball Sit up passes

80 Med Ball Cleans (alternating people)

80 Med Ball tosses over bar (like a wall ball just over the bar)

80 Standing med ball pass (40 each direction)

80 Hang Power snatches 75/55

 

 

20 Sep 13 Thrusters and C2B pull ups

3 Thrusters 3 C2B pull ups
6 Thrusters 6 C2B pull ups
9 Thrusters 9 C2B pull ups
12  Thrusters 12 C2B pull ups
.......
21 Thrusters 21 C2B pull ups

20 MIN cap

19 Sep 13 Rowing Nicole

2 min Max Effort Squats

Rest 2 min

Then

Rowing Nicole

Row 500m
Max effort pull ups

18 Sep 13 LuRong WOD 1

21-18-15-12-9-6-3 of:

·         Wall Balls

·         Deadlifts

·         Box Jumps 

Movement Details - Men

Level III (3)
20 pound Wall Balls
115 pound Deadlifts
24 inch Box Jumps

Level II (2)
20 pound Wall Balls
105 pound Deadlifts
20 inch Box Jumps

Level I (1)
12 pound Wall Balls
85 pound Deadlifts
16 inch Box Jumps

Movement Details - Women

Level III (3)
14 pound Wall Balls
75 pound Deadlifts
20 inch Box Jumps

Level II (2)
14 pound Wall Balls
65 pound Deadlifts
16 inch Box Jumps

Level I (1)
8 pound Wall Balls
55 pound Deadlifts
12 inch Box Jumps