120929 "Team WOD"

Team WOD! 8AM

120928 "Cash Out"

1. Snatch
On the Minute
9 x 1 rep at 80%

2. Clean and Jerk
On the Minute
9 x 1 Rep at 80%

3. "Cash Out"
1000 Meter Row

120927 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120926 "Double"

1. Bench
3 Rep Max

2. "Double"
AMRAP 3:
6 Kettlebell Thrusters (70, 53)
2 Rope Climbs
Rest 5 Minutes
AMRAP 3:
6 Kettlebell Thrusters (70, 53)
2 Rope Climbs

120925 "Radius" & "Alert"

1. "Radius"
3 Rounds For Time:
6 Snatches (145, 100)
200 Meter Run

2. "Alert"
3 Rounds For Time:
50 Meter Heavy Sled Drag Between Legs
200 Meter Kettlebell Farmer's Carry (70,53)

120924 "The Pegusus"

1. Back Squat
3 Rep Max

2. "The Pegusus"
AMRAP 6:
5 Pull Ups
10 Power Cleans (95, 65)
15 Double Unders

120922 "Team WOD"

Team WOD! 8AM

120921 "Roadie"

‎1. Snatch
OTM 9 x 1 Rep at 75%

2. Clean and Jerk
OTM 9 x 1 Rep at 75%


3. "Roadie"
5 Rounds NOT for Time:
50 Meter Sled Drag
15 GHD Sit Ups
2 Minute Rest

120920 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120919 "Lurong Living Challenge"

Lurong Living Challenge WOD

Five Rounds for Time
Men’s Rx - 20 Burpees and 20 KB Swings at 53 lbs
Men’s Scaled - 20 Burpees and 20 KB Swings at 35 lbs
Women’s Rx - 20 Burpees and 20 KB Swings at 35 lbs
Women’s Scaled - 20 Burpees and 20 KB Swings at 25 lbs

120918 "Christine"

Christine~ Hey Girl take it easy on us!!

Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24”
Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16”
Women’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20”
Women’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 12”
Movement Standards:

"Christine" starts from t

he standing position and off the rower. The athlete must step onto the rower quickly and start pulling for 500 Meters.
Both of the athlete's damper setting and foot settings/straps can be set prior to starting the workout.
From there, the athlete will move onto their loaded barbell for 12 Deadlifts.
For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete’s knees and hips coming to a lock out and straight arms at the top of each rep. Bouncing the barbell will not be allowed.
Next, the athlete will transition to 21 Box Jumps.
For the Box Jumps, the athlete must jump onto the box with two feet and come to a standing position with knees and hips locked out on top of the box. NOTE: Step ups are allowed for the Scaled version but not at the RX level.
This will continue for three total rounds.

120917 "Randy"

Randy = 75 Power Snatches for Time

Men’s Rx- 75lbs
Men’s Scaled- 45lbs
Women’s Rx- 55lbs
Women’s Scaled- 30lbs

120915 "Team WOD"

Team WOD! 8AM

120914 "Prowler"

1. Snatch
6 x 2 Reps on the Minute at 70%

2. Clean and Jerk
6 x 2 Reps on the Minute at 70%

3. Prowler
2 x 200 Meters (90, 45)

Rest as needed

120913 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120912 "Beer Goggles"

Wicked Wednesday!

1. Bench
1 Rep Max off Pins

2. "Beer Goggles"
3 Rounds For Time:
5 Hang Power Cleans (185, 135)
10 Ring Dips
1 Rope Cimb

120911 "The Seven"

Tuesday! Lucky sevens!

"The Seven"
7 Rounds For TIme:
7 Handstand Push Ups
7 Thrusters (135, 95)
7 Knees to Elbows
7 Deadlifts (245, 175)
7 Burpees
7 Kettlebell Swings (70, 53)
7 Pull Ups

120910 Paleo Challenge

Good Morning!!!

We have decided to do the Paleo Challenge a little different this round!! Please sign up at http://www.lurongliving.com/challenge/

Tons of prizes! Tons of information and great tracking!!!

Get signed up soon it starts Monday, September 17!

120910 "Final WOD"

1. Box Squat
1 Rep Max

2. "Final WOD"
15 - 12 - 9- 6 - 3
Power Snatch (115 ,85)
Bar Facing Burpees

120908 "Team WOD"

Show up at the box at 9AM for a team WOD.

Paleo Challenge Fall 2012

Paleo Challenge Fall 2012!!

What: Paleo Clean eating challenge

When: Begins Monday, September 17, 2012 lasts until Monday, October 29, 2012! That’s 6 tiny weeks to a fitter, happier, healthier you!

Who: You!!! Any member or RUK!

Where: CrossFit RUK!

Why: To get the most out of your CrossFit experience!

Cost: $30

Prizes: This will be determined when we find out how many participants we have!

Administrator: Andrea Pedigo- You can ask Jarrid and Patrice their advice and such but I am going to handle all the technical stuff due to their upcoming nuptials and competitions! 

My email is andi_dyann78@yahoo.com and my phone number is 620-561-0361

Keep your eyes on Facebook, the blog, and in the gym! I will have paperwork explaining the challenge and hints and tips to get you prepared for success!!! I should have packets prepared by Monday, September 10, 2012!

120907 "Skill Day"

1. Snatch
1 Rep Max

2. Clean and Jerk
1 Rep Max

120906 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120905 "Screw Ball"

1. Bench
3 Rep Max

2. "Screw Ball"
8 Rounds for Time:
8 Wall Balls (20,14)
8 Burpee Box Jumps (20")

120904 "Black Widow"

"Black Widow" 

30 - 20 -10 Power Cleans (135,95) 

KBS (53, 35)

120903 "Labor Day WOD"

Labor Day!

Monday, September 3, 2012

There will only be one WOD at 9 am! Come join the fun!!!

Want to come try it out? This would be a good time!!

120901 "Team WOD"

Show up at the box at 9AM for a team WOD.