Thursday WODs - 1/15/2015

January 14, 2015

Here are your Thursday WODs!  Also, just a reminder to REGISTER NOW for the Lurong Living Resolution Challenge!  Check our recent posts for more information and details about the challenge or talk to one of your coaches!  Here is the link to register:


Thursday Jan. 15, 2015


CrossFit (7am/9am/5:30pm/7:30pm)


10 RFT:

150m Run

2 Deadlifts (205/315) **

3 Atomic Sit-ups 25/35

4 STRICT Pull-ups


**we’re shooting for a working weight of 80-85% of your max deadlift – scale appropriately!!!**



Endurance WOD (6am)


From the mainsite…


3 RFT:

50 walking-lunge steps

100-ft. handstand walk (sub = 100 ft. inch worms)

150 double-unders (sub = 450 singles)


Unloaded WOD (6:30pm)




KB Swings 35/53


Goblet Squats


*200m run after the round of 21

*400m run after the round of 15

*600m run after the round of 9



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