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Lurong Living Paleo Challenge WOD 4

* Men’s Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups
* Men’s Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips
* Women’s Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups
* Women’s Scaled- 30 Burpee Box Jumps (16 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

Welcome to the world you little miracle. We wish that you will always view every obstacle as an opportunity to succeed.

16 Responses to Lurong Living Paleo Challenge WOD 4

  • Michele Smith says:

    Lurong Challenge WOD 4

    30 box jumps 24″
    30 80# ohs
    30 toes to bars
    10 mu’s

    completed 30 box jumps & 7 ohs’s RX = 37

    I could be disappointed but an 80# ohs is a pr for me, I was hoping for at least 1, wanted 30 but got 7… I’m happy :-)

  • Nicole says:

    Congatulations Carrie and George! I know this sweet baby girl will bring you much joy! Welcome to the CFOM Family Madelyn!!

    Lurong Challenge WOD 4
    30 Burpee Box jumps 24′
    30 OHS at 80#
    30 Toes to bar
    30 MU’s ( 40 pu’s/ 40 dips)

    Well, Rx’d half of this WOD , I got to 7 pull ups, I was happy to just get thru the OHS, My wrists hurt, not sure if i need to adjust my hands or what. Great 9:30! Awesome job Michele and Melissa!

  • Pete says:

    Lurong Challenge WOD #4. Men’s scaled version.
    30 burpee box jumps (20″)
    30 OHS @ 45#
    55 AbMat sit-ups… About 25 more than I thought I’d do.

    It was great to be back at 6 am. So many awesome CrossFitters to look up to… too many to mention by name.

    Thank you Tank for the encouraging words.
    Awesome CrossFit and U.S. history lesson courtesy of coach Evil.

  • Neal says:

    Wes H. you better post, I need to see what I’m shooting for.

  • Melissa says:

    Did the RX version of WOD 4…

    Never have box jumped 24″ box before so me and the box were having a conversation thru it LOL! But I did all 30 Burpee Box Jumps YAY! And I got 23 OHS at 80#…probably could have finished them but I was shaking so bad and my wrists hurt too:(( oh well I am very, very HAPPY with this.

    GREAT JOB Michele on your PR:)) FUN 9:30 today!!

    And Welcome Sweet Baby Madelyn…can’t wait to meet you:))

    • Neal says:

      Nice job, sweet baby cakes

    • Michele Smith says:

      Melissa!! How did I not know you were rx’ing the weight when you were right in front of me?? Guess I was a bit self absorbed – sorry! Great job on the burpee box jumps and AWESOME AWESOME job on the ohs’s!! 7 were painful, can’t imagine 23!! You’re getting so strong!

  • Gina says:

    Glad I faced the fear, Dustin helped a lot, and did this one RX. The 24″ box gives me a mental workout. Made it through all of the toes to bar which was all I could have hoped for. Got to be across from Marcy when she got her pull-ups! Yay Marcy!

  • Gina says:

    Glad I faced the fear, Dustin helped a lot, and did this one RX. The 24″ box gives me a mental workout. Made it through all of the toes to bar which was all I could have hoped for. Got to be across from Marcy when she got her pull-ups! Yay Marcy!

  • Neal says:

    Came in to do this after the normal WOD, but Miguel and Cheryl were doing it in place of today’s WOD so I jumped in with them. So glad I didn’t do the regular WOD first.

    1 rnd + 4 box jumps=104
    I thought the burpees would be fine, the OHS would be tough , the T2B and MU’s would be fine. Stayed steady all the way through the burpees, the OHS went better than expected (15,10,5) T2B 10,10,10, hit the wall on the MU’s 3,2,1,1,1,1,1 then squeezed a couple of box jumps out. Very happy about today, great job Miguel and Cheryl and the 9:30 crew.

  • Migs says:

    Did the Lurong Challenge WOD=98 reps
    I was worried about this one because of the burpees box jumps. My ankle isnt %100 yet; its been 2 years. Kept a steady pace. Ankle was hurting but I stuck thru it. I failed on the last 2 muscle ups. Was 2 short of 1 round; my goal. I was not happy with myself. I wanted it bad.
    Like Digs said ” we are our own worst critics”.
    I see the orthopedic surgeon tomorrow. I have bone fragmenst, torn ligaments, and scar tissue in my right ankle. I am hoping that I dont have surgery. Lets see what the doc says.

    Great job Neal and Cheryl. You guys did AWESOME.
    Michelle, I owe you a cartwheel

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