Dodge City, KS 67801
120919 "Lurong Living Challenge"
Lurong Living Challenge WOD
Five Rounds for Time
Men’s Rx – 20 Burpees and 20 KB Swings at 53 lbs
Men’s Scaled – 20 Burpees and 20 KB Swings at 35 lbs
Women’s Rx – 20 Burpees and 20 KB Swings at 35 lbs
Women’s Scaled – 20 Burpees and 20 KB Swings at 25 lbs
120918 "Christine"
Christine~ Hey Girl take it easy on us!!
Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24”
Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16”
Women’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20”
Women’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 12”
Movement Standards:
“Christine” starts from t
Both of the athlete’s damper setting and foot settings/straps can be set prior to starting the workout.
From there, the athlete will move onto their loaded barbell for 12 Deadlifts.
For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete’s knees and hips coming to a lock out and straight arms at the top of each rep. Bouncing the barbell will not be allowed.
Next, the athlete will transition to 21 Box Jumps.
For the Box Jumps, the athlete must jump onto the box with two feet and come to a standing position with knees and hips locked out on top of the box. NOTE: Step ups are allowed for the Scaled version but not at the RX level.
This will continue for three total rounds.
120917 "Randy"
Randy = 75 Power Snatches for Time
Men’s Rx- 75lbs
Men’s Scaled- 45lbs
Women’s Rx- 55lbs
Women’s Scaled- 30lbs
120914 "Prowler"
1. Snatch
6 x 2 Reps on the Minute at 70%
2. Clean and Jerk
6 x 2 Reps on the Minute at 70%
3. Prowler
2 x 200 Meters (90, 45)
Rest as needed
120913 "Yoga/Rest Day"
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
120912 "Beer Goggles"
Wicked Wednesday!
1. Bench
1 Rep Max off Pins
2. “Beer Goggles”
3 Rounds For Time:
5 Hang Power Cleans (185, 135)
10 Ring Dips
1 Rope Cimb
120911 "The Seven"
Tuesday! Lucky sevens!
“The Seven”
7 Rounds For TIme:
7 Handstand Push Ups
7 Thrusters
(135, 95)
7 Knees to Elbows
7 Deadlifts (245, 175)
7 Burpees
7 Kettlebell Swings (70, 53)
7 Pull Ups
120910 Paleo Challenge
Good Morning!!!
Tons of prizes! Tons of information and great tracking!!!
120910 "Final WOD"
1. Box Squat
??1 Rep Max
2. “Final WOD”??
15 – 12 – 9- 6 – 3
Power Snatch (115 ,85)
Bar Facing Burpees
