Happy Birthday Liz D!! (Sunday )
Warm Up and Mobility
Movie Clue – Roller coaster
Lurong Living Challenge
AMRAP 13
10 x Power Clean L3 135/95 , L2 95/65, L165/45
20 x Wall Balls L3 20/14 10/10′, L2 20/14 9/9′, L1 Med Ball Cleans 20/14
30 x Double Unders L3 Double Unders, L2 & L1 Single Unders
WORKOUT: The workout is a 13 minute AMRAP (As Many Reps as Possible) of Power Cleans, Wall Balls/Med Ball
Cleans, and Double/Single Unders.
The athlete begins standing in front of the barbell resting on the floor. At the sound of “3, 2, 1, go”, the athlete will
perform 10 Power Cleans before moving on to 20 Wall Balls/Med Ball Cleans, and then 30 Double/Single Unders.
After completing one complete round, the athlete starts again at 10 Power Cleans. The pattern continues until the
clock hits 13:00. The athlete must complete all the required reps for a movement before moving on to the next
movement or round.
EQUIPMENT
• Weight lifting bar and collars
• Plates to load the appropriate amount for each level
• 20/14 lbs. wall ball and target
• Jump rope
LEVEL 3 MEN WOMEN
10 Power Clean 135 lbs. 95 lbs.
20 Wall Balls 20 lbs.
to 10 ft. target
14 lbs.
to 10 ft. target
30 Double Unders – –
SCALING
DETAILS SHEET
POWER BALL
LEVELS 1-3
Scoring Note: The athlete’s total score is the sum of all reps
completed within the 13 minute time limit. This workout may
be completed at any level, independent of the athlete’s
benchmark WOD level.
STANDARDS
Power Clean:
The barbell begins on the ground. The barbell must come up to the shoulders, with the hips and knees fully
extended and the elbows in front of the bar. The barbell must move in one fluid motion. In order for a rep to count,
the athlete must receive the barbell above parallel in a partial squat, with both elbows clearly clearing the bar,
then standing all the way up to full hip and leg extension before proceeding into the next rep. Touch-and-go is
permitted, but bouncing the barbell is not allowed.
Wall Balls:
In the Wall Ball, the medicine ball must be taken from the bottom of a squat, with the hip crease below the top of the
knee, and then be thrown to hit the specified target. The center of the ball must hit the target at or above the specified
target height. If the ball hits low or does not hit the wall, it is a no-rep. Using an additional ball, box, or other object to
check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground.
Bouncing the ball off the floor is not permitted.
Med Ball Cleans:
This movement starts with the athlete standing and the medicine ball resting on the floor. The athlete must then do
a squat clean resulting in the ball in the frontal position above the elbows and the athlete in a full squat position.
Finally, the athlete will stand with hips and knees fully extended before the ball drops back down. In the squat, the
hip crease must be below the top of the knees.
SPONSORED BY
LEVEL 2 MEN WOMEN
10 Power Clean 95 lbs. 65 lbs.
20 Wall Balls 20 lbs.
to 9 ft. target
14 lbs.
to 9 ft. target
30 Single Unders – –
LEVEL 1 MEN WOMEN
10 Power Clean 65 lbs. 45 lbs.
20 Med Ball Cleans 20 lbs. 14 lbs.
30 Single Unders – –
Powerball – Lurong Challenge WOD 2
L2 – 247 (4 rounds +7)
Thanks for the push Phil! Heard you the entire time and I appreciate the support!
Great work 6am. Thanks for letting me join the All Stars this morning.
Always great to see you LJ! Great work this morning!!
Thanks for cheering me on…I needed it this morning!
I was right about the quote…Animal House! A favorite! So quotable.
Awesome work this morning, Lori!
Never go on my first thoughts for movie quotes…. I’m always wrong…ask Gaff
No problem buddy! You did awesome!!
Great work 5:00 AM that was a lung burner! well for me anyways lol
“Powerball” 172 (65#, 14# & dubs) partnered with the one and only Miss Oliva 🙂
Thanks PJ & Phil! Have a great day 🙂
Powerball – 188 – L2
I don’t remember the last time I even picked up a 14# Wall Ball, but decided to go ball to head this morning. They were slow, but I got more reps than no reps. I think I got more 14# reps this morning than in my whole CF career 🙂
I partnered with Nick, who absolutely crushed it! When he finished, I said, I hope I get half as many as you. And, I got exactly half 🙂
Lot of energy and cheering this morning. PR bells and cowbells 🙂
Great class Pj and Phil!
Oh yeah! You crushed those wall balls! Badass all over the place.
Always inspiring!
Loved hearing that Bell ring, Janet! Great job.
Thanks! That 14# wall ball has been my nemesis for a very long time.
So good to see you in the am’s Duke!
You’re pretty badass yourself Lori!
Powerball – 329 – L2
Partnered up with Bobby on this one. He crushed the Dubs.
Have a great day everyone.
“Powerball”
188 L3
Who knew an extra foot would make such a difference… wowwweeeee
and followed it up with:
R16 cluster benchmark
110 L2
Good work 5am, thanks PJ and Phil! I’m sure my jump squat wallballs were entertaining 🙂
Powerball
325 reps (5+25) Not doing challenge, so I’ll say I did “L2.5” with 115# and DU’s. I knew 135# would slow me down too much. Good triplet to start the week. Great big 5am class! Have a good day guys.
Animal! Awesome job.
Thanks L.J. You too. Great to see you back!
Powerball
3+12 (192 reps)
Since my knees were hurting all weekend I hoped to get 2 rounds so I am happy I got 3! And a wee bit more! The med ball cleans were brutal. Thank you to Cassie for cheering me through them…along with everyone else. I heard the voices and it definitely made a difference. HUGE difference.
Loved seeing Phil at 6 am. You were an All Star before…now its official. I am so glad that our new coaches are all from our box in some way – That is so impressive. Shows that our box attracts the best…coaches the best…and knows the best! Way to grow CFRT!
What a way to start the week. I earned my perfect bar today. Had it après WOD with a hot cup of tea. Ahhhhh
Great work 6 am All Stars. Thanks Coach PJ and Phil. Thanks for keeping me legit and fit.
Happy Monday to all!
The ECC was a blast this weekend. I’m loving the crossfit culture more and more every time I see/experience something new. Those athletes were incredible. The CFRT company was better though 😉
“Powerball” – 259 (4 rounds +19 reps) Level 1
I contemplated going for level 2, but I just started using 10# wallballs in workouts and really struggle with them, so I decided to go with medball cleans. Holy crap was that “scaling” option rough! Thanks to Taylor & Lauren for keeping me moving. I definitely needed the motivation after the first couple rounds.
Thanks to Sarah too for saying the perfect thing to keep me moving. “Someone somewhere is getting more reps than you every time you rest.” Heard that loud and clear!!
Taylor was a rock star with this WOD! Crushed it!
Great 9:30!!! Nice work people! This was not an easy one by any means and you all killed it!
I wish the best of luck to everyone with their WOD. Keep it going Rail Trailers!
Powerball –
248 – L2
Holy Moly – Those wall balls – I had never used a 14# before – and now I know why!! They are HEAVY!!! Quads were killing me – not used to the power clean from the floor – I surprised myself today!!
Steph was an amazing partner and motivator!!
5am you did awesome – Thank you Pj and Phil!!
Got that upper respiratory something or other that folks at work have been kind enough to share with me…I’ll spare you all my germs for a few days 🙂
I have it too…but I can’t stay home womp womp. I’m trying my best not to be a germ spreader
I actually had a dream that I showed up to WOD and you told me to go home and go to bed.
L2 wod
I have an awesome partner, Keri, for the challenges! Super supportive!
Power cleans @65#
14# wall ball
30 singles
248 total
That’s about 2 rounds and something…wall balls slowed me down but will practice them to get a better speed next time!
Ummm – that’s like 4 rounds plus something! 4 rounds plus 8 to be exact.
That’s wicked awesome Steph!!
Unfortunately I have been fighting something since Thursday. But I should hopefully be back in action tomorrow!
Powerball, L2: 260 (4+20)
Loved this workout even though it was really tough. First time with 14lb wall balls, which were the worst part! Great job 4:30! Thanks for the encouragement, Eva!
Feel better, Krystal!
“Powerball”
L2 224 {3+44}
Omg those wall balls were so hard, thank you Lori for been a great partner and for cheering me all the way through.
Great job 6amers
Thanks PJ and Phil!! 🙂
L1
Total 243
4 rounds plus 3
Thanks Judy you are a great partner.
Level 2 using 65lbs for cleans and 14lb for wall balls and single unders. Whew!! Got 3+ 30
Great job 430pmers! Thank you Sarah!!
OG
Strength
Front Squat
5×5 #115
Core
50 x Sit Ups
1:23
40 x Sit Ups
1:02
30 x Sit Ups
0:48
7PM PRs
LURONG WOD2
L2 320 reps
(5+20)
Great work 7PM
Thank you BrianM for helping bro, and thank you KellyG and Sarah!
Powerball
Lurong Challenge #2
250 L2
What a struggle to get through this one. Still recovering from that upper respiratory thing going around and lost my breath about a minute and a half into the WOD and never got it back. Thanks Gus for partnering up with me! Thanks Kelly G and Sarah! Great job as always 7:00 pm!
Day off ,bit of congestion ,cough,achey ,triceps are sizzled ,need to hydrate & rest plus.want to nip in bud in case it gets worse before it gets better. Nice work everyone ,busy board!
Lurong challenge WOD #2
4 + 2 rounds @135#
(242 reps)
Nice job everyone way to push it 930! Thanks Sarah!
285 baby and wow that was rough. Those cleans and wall balls were brutal. Thank you Phil for coaching and pushing me the whole way through.. epecially at that sprint at the end. Did level 2 used 65# and 14# too bad the singles weren’t doubled bc I could have used a much longer rest!