Monday 10/3/1

Oct 2, 2016 | 18 comments

Congratulations to Coach Krystle on her engagement!

Congratulations to Coach Krystle on her engagement!

Warm Up and Mobility

Lurong Challenge WOD # 4
10 Minute AMRAP:
15 Wall Balls 20/14 (Both to 10′ target)
30 American Kettlebell Swings 70/53
60 Double Unders

Non Lurong Workout

“92%, Yo!”
AMRAP 23
Run 200m
5 x Ring  Muscle Ups
15 x Wall Balls 20/14
10 x Hang Power Clean 185/130
30 x KB Swings 53/35
15 x Back Squats
60 x Double Unders
20 x Deadlifts

LEVELS 1-3

LEVEL 3
DIVISION OPEN MASTERS MASTERS +
MEN 15 Wall Balls – 20 lbs. @ 10’
30 American Kettlebell Swings – 70 lbs.
60 Double Unders
15 Wall Balls – 20 lbs. @ 10’
30 American Kettlebell Swings – 53 lbs.
60 Double Unders
15 Wall Balls – 14 lbs. @ 10’
30 American Kettlebell Swings – 53 lbs.
60 Double Unders

WOMEN 15 Wall Balls – 14 lbs. @ 10’
30 American Kettlebell Swings – 53 lbs.
60 Double Unders
15 Wall Balls – 14 lbs. @ 10’
30 American Kettlebell Swings – 35 lbs.
60 Double Unders
15 Wall Balls – 10 lbs. @ 10’
30 American Kettlebell Swings – 35 lbs.
60 Double Unders

LEVEL 2
DIVISION OPEN MASTERS MASTERS +
MEN 15 Wall Balls – 14 lbs. @ 10’
30 American Kettlebell Swings – 53 lbs.
30 Double Unders
15 Wall Balls – 14 lbs. @ 10’
30 American Kettlebell Swings – 35 lbs.
30 Double Unders
15 Wall Balls – 14 lbs. @ 9’
30 American Kettlebell Swings – 35 lbs.
30 Double Unders

WOMEN 15 Wall Balls – 10 lbs. @ 10’
30 American Kettlebell Swings – 35 lbs.
30 Double Unders
15 Wall Balls – 10 lbs. @ 10’
30 American Kettlebell Swings – 26 lbs.
30 Double Unders
15 Wall Balls – 10 lbs. @ 9’
30 American Kettlebell Swings – 26 lbs.
30 Double Unders

LEVEL 1
DIVISION OPEN MASTERS MASTERS +
MEN 15 Wall Balls – 14 lbs. @ 9’
30 Russian Kettlebell Swings – 35 lbs.
60 Single Unders
15 Wall Balls – 14 lbs. @ 9’
30 Russian Kettlebell Swings – 26 lbs.
60 Single Unders
15 Wall Balls – 14 lbs. @ 8’
30 Russian Kettlebell Swings – 26 lbs.
60 Single Unders

WOMEN 15 Wall Balls – 10 lbs. @ 9’
30 Russian Kettlebell Swings – 26 lbs.
60 Single Unders
15 Wall Balls – 10 lbs. @ 9’
30 Russian Kettlebell Swings – 18 lbs.
60 Single Unders
15 Wall Balls – 10 lbs. @ 8’
30 Russian Kettlebell Swings – 18 lbs.
60 Single Unders

18 Comments

  1. Olivia
    Olivia on October 3, 2016 at 10:13 am

    Lurong WOD #4
    204 reps (level 3)

    Surprisingly the wallballs weren’t so bad, the 53# KB got heavy real quick. Good work 5am, thanks pj! Thanks cara for the judging and for telling me to pick up the damn KB 🙂

    Reply
  2. Matt B
    Matt B on October 3, 2016 at 11:19 am

    Non Lurong Workout

    “92%, Yo!”

    1+45

    Feelin’ like the Patriots played yesterday, I didn’t show up to play!

    Reply
  3. Anna M
    Anna M on October 3, 2016 at 1:08 pm

    Good lord this was a tough WOD.

    Non- Lurong Wod
    “92% Yo”

    2 Rounds (85#, Kipping PU, dubs then singles)

    Reply
  4. Lori
    Lori on October 3, 2016 at 2:22 pm

    Lurong WOD – 255 rounds of Level 1

    OY VEY! That was worse that I thought it would be but I did better than I expected! If that makes sense. I knew that I could only do Level 1 because of my dubless status. And I also thought that the light KB would be easy…Um no. I did manage to get the last two rounds of them unbroken because I knew if I stopped I wouldn’t be able to start up again. And I broke down the singles in sets which helped me get through them.

    Thanks Theresa – We have become Team CR@CFRT on this challenge and it’s awesome! You are killing it by doing the very best you can with things that you have never done! LOVE IT!

    Great work this morning…we don’t have Lurong and Non-Lurong we have ALL STARS all the time!

    Thanks Coach PJ for being about to herd cats and even giving us a diagram to follow so we all got our space!

    Week 4 and feeling strong!

    Reply
  5. Rjae
    Rjae on October 3, 2016 at 3:10 pm

    “92%, Yo!”: 2 + 235 (assault bike, C2B, 16#, 125#, 44#, singles)

    Whatever the reason/s – low power, low energy this morning. Thankful for all the All-Star energy to feed off. Thanks for the corrections-in-place Coach PJ!

    Enjoy the day all.

    Reply
  6. Brian B
    Brian B on October 3, 2016 at 3:40 pm

    Lurong WOD #4
    529 (Level 1)
    Thanks for the judging and motivation, Scarlet! Side note: I really need to work on double unders.

    Reply
  7. Keri
    Keri on October 3, 2016 at 5:50 pm

    Lurong WOD #4

    L1 – 467

    Happy to be back after a 3 day hiatus. Man those kettle bells got heavy – my forearms were on fire!! The Russian swings seemed harder because I had to keep stopping my momentum!! Gotta get double unders!!!

    Thanks for the great coaching Pj! And great job 5am!!

    Reply
  8. Liz
    Liz on October 3, 2016 at 6:18 pm

    I was hoping to get in for this today, but I’m still working on that cold everyone’s been passing around. Hopefully back at it in another day or two.

    Reply
  9. Katie
    Katie on October 3, 2016 at 10:22 pm

    92%, Yo!: 2+210
    C2B, 14#, 35#, 65#, 2x singles

    Tabata DU practice:
    40 on, 20 rest for 5 mins
    Got up to 6 consecutive dubs. 3 more than yesterday!

    Reply
  10. Gus DeAlcantara
    Gus DeAlcantara on October 3, 2016 at 10:31 pm

    16:30

    >WOD – 92% Yo
    2+230 (135#,30dubs)

    Yo!!! This 92% felt like 200%!!

    >cash out
    EMOM5 -40″on/20″off
    DUBs practice

    Thank you PhilDo!

    Reply
  11. Tony T
    Tony T on October 3, 2016 at 11:05 pm

    WOD
    Lurong level 2

    Got 229

    Was happy with 3+ rounds that was a quick 10 min. Wall balls felt good the 6 less pounds than I wusually use made a huge difference.. the whole workout for me was the KBS they felt good theough the first round but then started to get lazy and lose my chest position, once that was corrected felt better for sure thanks for pointing that out Monsini.. Awesome class this morning PJ thanks for helping us get warm and find the right scheme for a workout of this type… great work today 5am everyone crushed it awesome energy.

    Reply
  12. Carl
    Carl on October 3, 2016 at 11:22 pm

    Worked all day, football game , I’m a lil moody that I didn’t make tonight ,it looked like a nice kitchen sink one too ,ugh

    Reply
    • Judy
      Judy on October 4, 2016 at 12:30 pm

      Hear ya Carl, I missed it too. Got out of work too late to make it.

      Reply
  13. Robin
    Robin on October 4, 2016 at 12:44 am

    92% yo
    2+220
    Everything but the kitchen sink
    Great wod
    Great 7 pm
    Thanks coach Chris

    Reply
  14. Brian M
    Brian M on October 4, 2016 at 12:49 am

    Lurong Challenge WOD #4
    L1 Masters

    481 Reps

    Great job 7:00 pm! Thanks Monsini!

    Reply
  15. Thomas Baril
    Thomas Baril on October 4, 2016 at 1:13 am

    92%, Yo

    2+23

    200 Meter Run
    5 Bar muscle ups (technically 1-2 then 3-4 flailing attempts)
    15 wall balls (16 lbs @ 10 ft)
    10 Power Cleans (95 lbs)
    30 Kettle Bell Swings (35 lbs)
    15 Back Squats (95 lbs)
    60 Jump Rope Singles
    20 Dead lifts (95 lbs)

    Walls balls still tough but i already feel like i’m getting better.
    kettle Bell swings killed my foramrs and required most frequent/longest breaks
    95 lbs was a very good weight for the bar

    Reply
  16. Marc
    Marc on October 4, 2016 at 2:34 am

    WOD: “92%, Yo”

    Non-Lurong

    2 + 246 (C2B, 105#, singles)

    Great work 9:30!

    Thanks Phil!

    Reply
  17. Christina L
    Christina L on October 4, 2016 at 1:57 pm

    Lurong WOD 4- Level 1: 357

    The weights/reps would typically be what I would choose for a workout, so this worked out pretty well. My forearms were smoked on the KB swings! Got no repped on the wall balls more than a few times haha. Thanks Brian for judging.

    Great job 7 pm. Thanks coach Monsini! I’ll be using your pointers to make DU happen.

    Reply

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