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LuRong Challenge 2014 WOD #7

Friday, October 24, 2014



7 Minute AMRAP
Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements... more

228,004 KNUCKLES GIVEN
  • Alex Peterson
    182 L3
    10 No comments
    Ted Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Theresa Rosenquist, Charlie Spry, Scott Herber, Steve Kaster, Todd Rocheleau, and Matthew Luepke gave knuckles

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  • Amy Zynda
    144 L2
    7 No comments
    Ted Kemen, Scott Adler, Lindsey Koehler, Theresa Rosenquist, Charlie Spry, Steve Kaster, and Matthew Luepke gave knuckles

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  • Andy Glawe
    L3, damn hspu
    10 No comments
    Ted Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Theresa Rosenquist, Charlie Spry, Steve Kaster, Sal Bertuglia, Todd Rocheleau, and Matthew Luepke gave knuckles

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  • Charlie Spry
    57 L3
    Hspu not there today
    11 No comments
    Ted Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Andy Glawe, Theresa Rosenquist, Steve Kaster, Sal Bertuglia, Todd Rocheleau, Matthew Luepke, and Jordan Heider gave knuckles

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  • Christian Stueber
    172 L2
    12 No comments
    Ted Kemen, Jamie Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Theresa Rosenquist, Charlie Spry, Steve Kaster, Sal Bertuglia, Todd Rocheleau, Matthew Luepke, and Jordan Heider gave knuckles

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  • Grace Adler
    108 L3
    6 No comments
    Ted Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Theresa Rosenquist, and Charlie Spry gave knuckles

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  • Jamie Kemen
    172 L2
    11 No comments
    Ted Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Andy Glawe, Wendy Webb, Theresa Rosenquist, Charlie Spry, Steve Kaster, Todd Rocheleau, and Matthew Luepke gave knuckles

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  • Katie Warden
    199 L2
    8 No comments
    Ted Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Wendy Webb, Theresa Rosenquist, Charlie Spry, and Steve Kaster gave knuckles

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  • Marcie Konop
    WOD w Ash 19:15
    HSPU, WB's, Step-ups, Squats, Row
    12 No comments
    Ted Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Andy Glawe, Wendy Webb, Theresa Rosenquist, Charlie Spry, Steve Kaster, Sal Bertuglia, Todd Rocheleau, and Matthew Luepke gave knuckles

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  • Matthew Luepke
    240 Level 1
    Should have some level 2, but I wasn't feeling good about having a 53# kb straight above my head
    10 No comments
    Ted Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Wendy Webb, Theresa Rosenquist, Charlie Spry, Steve Kaster, Sal Bertuglia, and Todd Rocheleau gave knuckles

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  • Michelle Johnson
    260 L2
    13 2 Comments
    Ted Kemen, Jamie Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Andy Glawe, Wendy Webb, Theresa Rosenquist, Charlie Spry, Steve Kaster, Sal Bertuglia, Todd Rocheleau, and Matthew Luepke gave knuckles
    Holy f*ckbuckets. -Amy Zynda
    Good lord woman! You beat me by just about 100 reps!!!! 97 to be exact! SHIT! -Wendy Webb

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  • Sal Bertuglia
    170 L1
    11 No comments
    Ted Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Andy Glawe, Wendy Webb, Theresa Rosenquist, Charlie Spry, Steve Kaster, Todd Rocheleau, and Matthew Luepke gave knuckles

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  • Scott Adler
    168 L2
    with high pulls
    5 No comments
    Lindsey Koehler, Wendy Webb, Theresa Rosenquist, Steve Kaster, and Todd Rocheleau gave knuckles

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  • Steve Kaster
    194 L2
    12 No comments
    Tina Schmidt, Ted Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Andy Glawe, Wendy Webb, Theresa Rosenquist, Charlie Spry, Sal Bertuglia, Todd Rocheleau, and Matthew Luepke gave knuckles

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  • Ted Kemen
    110 L3
    11 No comments
    Scott Adler, Amy Zynda, Lindsey Koehler, Wendy Webb, Theresa Rosenquist, Charlie Spry, Steve Kaster, Sal Bertuglia, Todd Rocheleau, Matthew Luepke, and Jordan Heider gave knuckles

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  • Theresa Rosenquist
    105 L3
    PEC: 3x{ 10 BP/ME Dips/ME FGHold/10 GHR
    9 No comments
    Scott Adler, Amy Zynda, Lindsey Koehler, Wendy Webb, Charlie Spry, Steve Kaster, Sal Bertuglia, Todd Rocheleau, and Jordan Heider gave knuckles

    You must login to post a comment.

  • Tina Schmidt
    161 L3 but switched to lighter KB part way through (dumb hamstrings)
    STEVE--check my math!
    7 1 Comment
    Scott Adler, Amy Zynda, Lindsey Koehler, Wendy Webb, Theresa Rosenquist, Steve Kaster, and Todd Rocheleau gave knuckles
    I'm quite sure my math was wrong - did you end on kb swings? If so it was 167, if ended on sumo's then 175. Dumb mistake. Sorry -Steve Kaster

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  • Todd Rocheleau
    198 L2
    1 No comments
    Steve Kaster gave knuckles

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  • Tyler Shaw
    137 L3
    10 No comments
    Ted Kemen, Scott Adler, Amy Zynda, Lindsey Koehler, Wendy Webb, Theresa Rosenquist, Charlie Spry, Steve Kaster, Todd Rocheleau, and Matthew Luepke gave knuckles

    You must login to post a comment.

Workout of the DayFor Friday, October 24, 2014

LuRong Challenge 2014 WOD #7

Numba 7 BABY!

Make sure you read the movement standards before you pick your weights for this WOD. If you're swinging American style, that kettlebell must be vertical overhead. Russian style only has to be above parallel to the ground, which is even lower than what we regularly require of you guys.

The sumo deadlift/sumo deadlift high pull might be a new concept to you guys, but we will go over it with you during class before the workout starts.



7 Minute AMRAP


Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

  • 6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)

  • 8 American KB Swings/Russian KB Swings

  • 12 Sumo Deadlift High Pulls/Sumo Deadlifts





Movement Details - Men


Complete as many reps as possible in the following rep and movement sequence.

Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 70 lb KB
12 Sumo Deadlift High Pulls with 70 lb KB

Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift with 53 lb KB (No High Pull)

Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)




Movement Details - Women


Complete as many reps as possible in the following rep and movement sequence.

Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift High Pulls with 53 lb KB

Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)

Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 18 lb KB
12 Sumo Deadlift with 18 lb KB (No High Pull)




Movement Standards


Handstand Push UpsThe movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed. For the setup, the athlete may either use a flat gymnastics mat, or 25lb plates on each side of an ab-mat.
Hand Release Push UpsThe movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground; hands come off the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original plank. Athletes are not allowed to 'worm out' or lose Mid-Line Stabilization as they press out.
Hand Release Push Ups from the KneesThe movement starts with the athlete at the top of a plank position, knees on the mat, hips forward, and arms straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground; hands come off the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original starting position.
American Kettle Bell SwingEach swing must demonstrate control at the top and clear to the height where the kettle bell is vertically over the athlete's head with the elbows at full extension; at profile you should see head come through arms at extension. Knees hips and elbows must be completely locked out and the kettle bell must be directly over the feet at extension in order for the rep to count.
Russian Kettle Bell SwingIn the Russian KB swing, each swing must demonstrate control throughout the movement, and the kettle bell must reach a height allowing the arms to break parallel to the ground. Knees hips and elbows must be completely locked when above parallel is reached. At the bottom of the rep the kettle bell must return below the hips and over the feet.
Sumo Deadlift High PullsThis movement starts with the athlete standing with the feet making a wide base. The repetition starts with the athlete in the squat holding the kettle bell touching the ground and finishes with hips, and knees at full extension and the hands in the high pull position defines by the hands and top of the kettle bell handle being even with the chest.
Sumo Deadlift No High PullThis movement starts with the athlete standing with the feet making a wide base. The repetition starts with the athlete in the squat holding the kettle bell and finishes with the arms, hips, and knees at full extension with the shoulders behind the kettle bell. There is no "high-pull" in this movement for Level 2 and Level 1.



Scoring and Details



  • The submission page for the workout will automatically calculate your score/rep total. You will simply need to follow the form.

  • You must complete the workout in order of how the movements are listed.

  • You may not perform the workout with any other movements, weights, or scaling other than what is listed in one of the above 3 skill levels. In order to submit a score in the WOD 7 submission form, one of these skill levels must be followed.

  • Performance Prizes will be awarded to the top performers in each region and division who also provide a video submission and enter it into the WOD submission form.


    SCHEDULE Upcoming Classes and Times

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

    View all class times

    Friday October 24

    WOD
    5:15pm-6:15pm

    Saturday October 25

    Pilates
    7:15am-8:15am
    Free WOD
    8:15am-9:15am
    WOD
    9:15am-10:15am
    WOD
    10:15am-11:15am

    Sunday October 26

    WOD
    8:15am-9:15am
    Yoga
    9:30am-10:30am

    Location

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

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