WOD

Chad, Leean & Pat

“Lurong Benchmark #2”

9 Minute AMRAP:

• 20-Ground to Overhead (95/65)
• 7-Bar Facing Burpees
• 15-Ground to Overhead (135/85)
• 7-Bar Facing Burpees
• 10-Ground to Overhead (155/105)
• 7-Bar facing Burpees
• 5-Ground to Overhead (185/135)
• 7-Bar Facing Burpees
• AMRAP Ground to Overhead (225/155)

Femme Royale is this weekend at CrossFit Max Effort. We have close to 20 women competing so lets go show our support!! Click link for event details.

  
“Lynne”

5 Rounds:

• Max Reps Bench @bodyweight
• Max Pull Ups

**5 minutes rest max between rounds. 

8:30am crew

For Time: teams of 2

• 100, 200, 300, 400, 500, 600, 700, 600, 500, 400, 300, 200, 100 Meter Rows

**Each person will row the entire pyramid. Athlete A rows 100 meters then Athlete B rows 100 meters and so on all the up and down the pyramid. 

Hersh

• 200 Meter Run
• 40-Double Unders
• 8-Front Rack Walking Lunges @65% of front squat PR 

Sara & Penny

2 Rounds:

• 1 Minute Max Reps Dead lifts (155/100)
• 1 minute rest
• 1 Minute Max Reps Box Jump Overs (30/24)
• 1 minute rest
• 1 Minute Max Reps Hang Power Cleans (155/100)
• 1 minute rest
• 1 Minute Max Reps Muscle Ups
• 1 minute rest
• 1 Minute Max Reps Thrusters (155/100)
• 1 minute rest
• 1 Minute Max Calories on Rower
• 1 minute rest

Chase’s going away WOD

For Time:

10-9-8-7-6-5-4-3-2-1

• Power Snatch
• OHS

**All performed at 70-75% of 1RM Power Snatch

Wes, Suito, Kristin, Amy

• 21-Pull Ups
• 15-HSPU
• 9-Thrusters (135/95)

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh ins are this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to come in on Monday. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

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Kristen, Sarah, Jan

• 21-Calorie Row
• 15-Box Jumps (30/24)
• 9-Dead lifts (315/205)

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh ins are this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to come in on Monday. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

(more…)