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Friday, September 26, 2014

WOD 140926

All LuRong scores will be validated tomorrow between noon and 3pm. Make sure everything is entered correctly because once we validate it we cannot change it. So get all of your scores in there and we will take care of them tomorrow!
Stop on in this Saturday for our free workout at 8:15am. Bring your family, bring your friends. It's open to everyone. And if you have a ton of fun (which we already know you will) you can come talk to us to sign up for our next On Ramp that starts on October 6th.
Members that are planning on doing the Team WOD this Saturday should pack long socks! Christian is setting up a running course that goes through itch weed and barbed wire (ha).

1. Run 200m
25 Box Jumps 24/20
Run 200m
25 S2OH 95/65
Run 400m
25 Box Jumps 30/24
Run 400m
25 S2OH 115/75
2. 5 x 10 Deadlift, one set every 2 min for 10 min
-Add weight each round
*3. 15 min EMOM
1 Split Jerk @ 70% 1RM

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Alex Peterson
9:12
205 jerks
11
0
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Alyssa DeNoble
14:05
RX weight. Step ups, row 500 vs run 400. I have a calf monster/lion/bear. DL up to 125 I think.
16
0
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Andrea Agen
15:34
strict SOH 55#
0
0
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Andy Glawe
17:07 RX
up to 225 dk
19
0
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Anne Hoffman
17:18 Rx wt.; box step ups
105 - 175 DLs
15
0
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Bill Binsfeld
15:30 DL to 305
13
0
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Charlie Spry
14:51 DL to 315
Felt like toothpick, more next timeBack in evening for jerk emom 175#, 5x8 hbbs 225 while they deadlift.
22
0
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Che Ater
17:44 Rx
145# > 185# DL
4
0
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Erin Buntin
11:33; DL to 195#
Step ups on 24
20
0
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Grace Adler
13:52 rx; 175# DL
Jackson- 14:15 65/75# 24/30; 125# DL
7
0
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Jamie Kemen
16:21
55/65#, Step ups. DL 105-155#
17
0
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Jeremy Dashnier
12:50 Rx
Up to 275 DL
16
0
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Johnna Spry
19:38 55#
DL up to 125#
3
0
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Justin Peterson
8:30
Jerks @ 195#
16
0
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Krystal Lowney
14:49
55#/65# step ups on the 24in box
8
0
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Mary Stueber
15:24 (pretty sure) 55#/65# step ups
DL 85#->125#
20
0
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Matthew Luepke
210 reps
Lurong wod 3 level 1 for video...
15
0
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Michelle Johnson
12:19; DL 135# to 165#
24 in SUs
19
0
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Nate Hall
13:34/^to 275# last 2 sets
Oktoberfest anyone?
18
0
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Pauly VanderKelen
Hip mobility & Shoulder strengthening DB work.
0
0
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RaLinda Lamberies
14:26 RX
125-165 DL3 mi run w puppy 28ish min
6
0
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Ryan Froelich
17:00 Rx
Up to 200 DL
20
0
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Sal Bertuglia
19 mins and change...scaled to 75/85 on S20H. 165/DL
one day I will learn to run with some form of grace. today, however is not that day.
17
0
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Scott Adler
13:30 (65, 75#, 24, 24)
165dl
7
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Steve Kaster
~ 18:20 Rx
Up to 245# DL. Was out of town this week. Felt like I hadnt worked out in a year
13
0
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Ted Kemen
12:21 Rx / 225 - 265 DL
23
0
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Theresa Rosenquist
17:23 (pay attn T!), DL: 185
14:08 BUT forgot to + #10 to bar. Ugh!! Added it & finished addl 25 reps. EC: 5×5 Cl Pulls, 15 SpJk EMOM, butterfly&MU prog & cleaned baby toys.
13
0
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Todd Rocheleau
14:07
305 DL
11
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Troy Foley
12:26
225-320#
18
0
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Ty Krueger
10:43rx
Did the front squat work from Wed. 5x6 unbroken @ 275# every 2-min. WOD 2: 15 Jerks from blocks @230# and Wednesday WOD of 10 Rounds of 155# Hang Cleans and 12 Handstand Walks - 3:09rx
19
2
Good to meet u today, welcome
Andy Glawe
Busy day!
Nate Hall
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