Lurong WOD #4 and EMOM Fun

Tuesday, September 30, 2014


Part One:

Lurong Workout #4 “Peranormal”

Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete must rest during any remaining time during each 3 minute block.

Block 1
9 Thrusters (95/75)
27 Double Unders
Block 2
11 Thrusters (95/75)
33 Double Unders
Block 3
13 Thrusters (95/75)
39 Double Unders
Block 4
15 Thrusters (95/75)
45 Double Unders
Block 5
17 Thrusters (95/75)
51 Double Unders
Lurong Scaling:
Level II: 75/55, Double Unders
Level I: 55/35, Single Unders

Part Two:


Odd: 8-12 Heavy Wall Balls

Even: 200/150m Row

Sarah Lee’s Paleo Kitchen:

Sarah Lee, co-owner of CrossFit Cape Cod in Mashpee has started a paleo meal service!  I had the chance to try her meals last week and they were AMAZING!  For $75 you receive 6 paleo meals consisting of protein, veggies, and good fat.  The meals come in a cooler that can be returned when convenient and you can pick up a new cooler for the next week.  You can order for 1 week or every week depending on your needs.

If you are interested please contact Sarah at 508-332-0058 or inquire with Katie.  Visit her Facebook page at “Sarah Lee’s Paleo Kitchen” for more info and to check out the weekly menu.

Speak Your Mind