Registration Open! THROW-DOWN CANCER - Nov. 15th 2014 @ SCF
The next LuRong Living Paleo Challenge starts Sept 15th! This year, we have a real chance of winning the grand prize of a $50,000 gym makeover! Go to the LuRong Living Challenge website to register under our affiliate!

Fitness

Saturday 09-20-14

Partner Workout:
5 Alternating Rounds of:

Min 1: AMRAP Dumbbell Front Squats
Min 2: AMRAP Sit Ups
Min 3: AMRAP Box Jumps
Min 4: AMRAP KB Swings
Min 5: AMCAP Calorie Row
Min 6: Rest

Note: While one person is working, the other person is resting.

Scoring: Add up your total number of reps for your score.

Fitness Program Description

Performance

Saturday 09-20-14

Partner Workout:
5 Alternating Rounds of:

Min 1: AMRAP Dumbbell Front Squats 35/25
Min 2: AMRAP Toes to Bar
Min 3: AMRAP Box Jumps 24/20″
Min 4: AMRAP KB Swings 53/35
Min 5: AMCAP Calorie Row
Min 6: Rest

Note: While one person is working, the other person is resting.

Scoring: Add up your total number of reps for your score.

Performance Program Description

Competitor WOD

Saturday 09-20-14

Competitors:
A. Squat Clean & Jerk, build to a tough single
B. Archer Pull Ups, 4 X 10-12, rest 2:30 (Video 1 & Video 2)
C. Negative Body Levers, 30 SLOW not timed
+
Partner Workout:
7 to 1 Alt Rounds of:

7-6-5-4-3-2-1 Squat Cleans- partner A
7-6-5-4-3-2-1 Squat Cleans- Partner B

Note: After each round complete, complete 20 Toes to Bar, 20 Pistols, 40 Double Unders (split as needed).

Load Progression:
7 @ 155/105
6 @ 185/125
5 @ 205/135
4 @ 225/145
3 @ 235/155
2 @ 245/160
1 @ 255/165

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 09-18-14

PARTNER WOD: In teams of 2
8 minute AMRAP of Rowing
7 minute AMRAP of Tire Flips
6 minute AMRAP of Burpees over barbell
4 minute AMRAP of Air Squats
3 minute AMRAP of Jump Ropes
*While one partner is working the other is resting. Which team can accumulate the most reps?

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Masters WOD

Sunday 09-14-14

Skill:
Spend some time working on Power Cleans. Building, but focusing on technique.

Workout:
24 Min EMOM
Min 1: 3-5 Hang Power Cleans – Building (Advanced, Power Cleans)
Min 2: 8-10 Toes to Bar
Min 3: 6-8 Ring/P-Bar Dips
Min 4: 50 M Run & 50 M Backpedal


Kids WOD

Thursday 09-18-14

WARMUP: Ant Colony

SKILL WORK: Thrusters

PARTNER WOD: In teams of 2 you and your partner must do 100 Thrusters. Only one partner can work at a time. At the top of every minute you and your partner must stop what you are doing, roll your dice, than do that many “Partner Burpees.” Which team can do their 100 Thrusters first?

GAME!!!