Thursday Workout: Lurong Nutrition Challenge Performance WOD 4

Lurong Nutrition Challenge WOD #4

This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks where you must complete 2 rounds of the specified work in the block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).  The workout ends when you are unable to complete the specified work within the 3 minute block.

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 may rest with any remaining time during each block.

Block 1 (0-3:00)
9 Thrusters
27 Double/Single Unders
Block 2 (3:00-6:00)
11 Thrusters
33 Double/Single Unders
Block 3 (6:00-9:00)
13 Thrusters
39 Double/Single Unders
Block 4 (9:00-12:00)
15 Thrusters
45 Double/Single Unders
… And so on (thruster reps increase by 2 each block, double under reps increase by 6).

Level 1 = Thruster (55/35), Single Unders

Level 2 = Thruster (75/55), Double Unders

Level 3 = Thruster (95/65), Double Unders


“First Friday” Potluck Style BBQ and Hangout at the gym this Friday, Oct 3!

The “First Friday” Potluck of October is this Friday, starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running, the corn-hole boards set out, kanjam throwing, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Our friends at Airrosti will be giving Complimentary Pain and Injury Assessments on Oct. 7th and 9th from 5-7pm at Crossfit Charlottesville! Please click HERE to sign up or call (210) 283-2457. Assessments will take 20minutes.  See the side-bar on this page for the link as well.

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9 thoughts on “Thursday Workout: Lurong Nutrition Challenge Performance WOD 4

  1. WOD: 55#, SU — Made it to Block #4 & for some reason my thrusters turned into shoulder presses (secretly wanted to perform shoulder presses instead of thrusters) after that, it was a wrap! 🙁

    1. sounds like fun. great job at level 2.

  2. 3 full + 10 thrusters (274)

  3. 455 rx

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