LURONG LIVING PALEO CHALLENGE BENCHMARK #1: CAPACITY TEST

Complete as many reps as possible per the time allotted for each movement. There is 1 minute of rest built in between each movement. Total workout is 13 minutes with 10 minutes of work time and 3 minutes of rest.
4 min: Max Calorie Row
1 min: Rest
3 min: Max Pull-ups (L1: Jumping pull-ups, L2: Standard Pull-ups, L3: Chest-to-Bar)
1 min: Rest
2 min: Squats (L1: Air squats, L2: 115/80, L3: 165/115)
1 min: Rest
1 min: Shoulder to Overhead (L1: 65/45, L2: 95/65, L3: 135/95)

Score will be total reps for all movements.

https://www.lurongliving.com/challenge/blog/announcements/announcing-wod-1-capacity-test

Please visit Lurong Living Challenge Blog for complete movement standards if you are competing in the challenge. This WOD will be performed again at the end of the challenge.

SCHEDULE SATURDAY SEPTEMBER 13:
PRAIRIEVILLE: 7:00 TO 9:00 A.M. Weightlifting Clinic with Guillermo Bujanda. Open to all Virtus members. REGULAR WOD AT 8:00 a.m.

GONZALES: 7:00 a.m. and 8:00 a.m. WODs.

NUTRITION CHALLENGE FOLKS: If you need your measurements done, coaches will be available at both locations at 9:00 a.m. You can also do them Monday, but please get to class early.

“Marimba”
Teams of 2
As Many Rounds/Reps as Possible in 20 Minutes:
30 Calorie Row
40 Kettlebell Swings (53/35)
50 Abmat Sit-Ups
60 Wall Balls (20/14)

Complete for time:

2001 meter row
11 Box Jumps, 30/24
11 Overhead Squats, 155/105
11 Muscle Ups
11 Hang Squat Snatch, 155/105
11 Handstand push ups (strict)
11 Squat Clean Thruster, 155/105
11 Toes-to-bar
11 Back Squats, 155/105
11 Burpee pull ups

“Pachanga”

7 x 2:00 rounds, resting 1:00 between:
200 Meter Run
7 Deadlifts, 315/205
Max Double-Unders

Build to a Heavy Single at Each:

Overhead Squat
Snatch Balance
Hang Squat Snatch

Weightlifting Wednesday got bumped to Tuesday this week. Sorry for the inconvenience.

Push Press
5 x 7

Overhead Static Hold
Accumulate 2:00 total – 96/65

“Burner”
Complete 7 rounds for time:
This will be done with a partner. Partners will complete push ups and row before rotation. Both individuals will perform 7 rounds. Score will be total time as a team to complete. If no partner, work/rest ratio is 1:1.
Guys – 15 Push-ups + Row 20 Calories
Girls – 10 Push-ups + Row 15 Calories

Congratulations to Bernard Waguespack, Chase Delrie and Justin Boudreaux for completing their CrossFit Level 1 trainer’s course this past weekend at Big Easy CrossFit.

“Kettlebell Hell”

3:00 rounds, 1:00 rest, for reps:
1 – 25 KBS, 15 Burpees, AMRAP KB Snatch
2 – 25 KBS, 15 Burpees, AMRAP KB Clean & Jerk
3 – 25 KBS, 15 Burpees, AMRAP KB Goblet Squat

Rest 5 mins; Complete again

RX Weight for KB, 53/35

3 rounds for time:
400m Run
21 Pull-Ups
12 Hang Squat Snatches, 95/65