View the whiteboard

LuRong Challenge 2014 WOD #4

Wednesday, October 1, 2014



Progressive AMRAP:
This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If... more

221,757 KNUCKLES GIVEN
  • No results yet...

Workout of the DayFor Wednesday, October 1, 2014

LuRong Challenge 2014 WOD #4

Here's our next LuRong WOD!

If you're reading this and saying "What the heck is LuRong?", you should join next month's On Ramp, starting October 6th and see what CrossFit is all about!



Progressive AMRAP:


This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).




Block and Repetition Progression


Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete must rest during any remaining time during each 3 minute block.

Block 1
9 Thrusters
27 Double/Single Unders

Block 2
11 Thrusters
33 Double/Single Unders

Block 3
13 Thrusters
39 Double/Single Unders

Block 4
15 Thrusters
45 Double/Single Unders

Block 5
17 Thrusters
51 Double/Single Unders

Block 6
19 Thrusters
57 Double Unders/Single Unders



If an athlete is able to complete block 6 he/she will continue in the same pattern until they are unable to complete the block before time runs out. For each additional block earned add 2 Thrusters and 6 Double/Single Unders to the rep pattern.

Movement Details - Men



Level III (3)
Thrusters- 95lbs
Double Unders

Level II (2)
Thrusters- 75lbs
Double Unders

Level I (1)
Thrusters- 55lbs
Single Unders




Movement Details - Women



Level III (3)
Thrusters- 75lbs
Double Unders

Level II (2)
Thrusters- 55lbs
Double Unders

Level I (1)
Thrusters- 35lbs
Single Unders




Movement Standards


Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The movement from the squat to extension overhead must be performed in one fluid motion without stopping or segmenting.
Double Unders
The rope must clearly pass through both feet twice simultaneously in each repetition. If you break or land on the rope, then the last rep doesn't count and you must go back to the previous rep.
Single Unders
The rope must clearly pass both feet once simultaneously in each repetition. If you break by landing on the rope then that rep clearly doesn't count and you must go back to the previous rep.


Scoring



  • The athlete's total score is the sum of all reps completed during the workout.

  • Block 1 starts at 3, 2, 1, go. Block 2 starts when the clock hits 3:00. Block 3 starts when the clock hits 6:00. Block 4 at 9 imutes...etc.

  • The athlete's total score is the sum of all reps completed during the workout.

  • The athlete must rest during any remaining time within each 3 minute block to rest after completing the 2 required rounds.

  • The submission page for the workout will automatically calculate the athlete's total number of reps based on how far he/she progressed through the workout.

  • Video Submissions are required in order to be eligible for performance prizes.

  • You many complete WOD 4 at any skill level independent of what level you completed any of the benchmarks.


    SCHEDULE Upcoming Classes and Times

    CFGB has a variety of different class types and times to fit everyone.

    View all class times

    Wednesday October 1

    WOD
    5:15am-6:15am
    On-Ramp
    6:15am-7:15am
    WOD
    6:15am-7:15am
    CrossFit Confidence
    7:15am-8:15am
    WOD
    9:15am-10:15am
    Open Gym
    10:15am-11:15am
    WOD
    11:30am-12:30pm

    Location

    1014 Parkview Road
    Green Bay, Wisconsin 54304
    (920) 445-6330

    Get Directions