Posted on January 3rd, by counterspace in Events. No Comments

**ATTENTION** Lurong Challenge Participants: There will be 2 designated class times for Lurong challenge WODs to be performed. Saturday and Sundays from 1pm-2pm – coached by Maria. These times will be run class style stretch/warmup/pairing up/the running of 2 heats judging each other. These will be the only times you can complete the WODs at CFPC – NO exceptions – do NOT sign up if you can not commit to these times.


Sunday, September 14th –

Baseline Measurements must be taken.

All results must be submitted by Monday, September 29th

Saturday, September 20th & Sunday, September 21st –

All registered members need to complete the first 3 WOD’s this weekend. You will need to complete 2 WOD’s on 1 of the days.


 10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups
  • 1 Minute Rest
  • 2 Minutes of Back Squats
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead


9 Min AMRAP:

Complete as many reps of possible in the time limit of the following movements:

  • Ground to Overhead (G2OH)
  • Bar Facing Burpees


11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

  • Wall Balls
  • Box Jumps
  • Deadlifts

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Workout of the Day (WOD)

CFPC posts a workout for each day. Here you will find three days of WODs. The Workout of the Day, the WOD of the previous day (in case you missed it) and the next day (so you can prepare).

W.O.D. “Bobbing for Apples”

September 18th push press + push jerk take up to a max of complex then 7 rounds 7 chest to bar pull-ups 7 shoulder to over head 115/75 7 burpees 15 minute...

W.O.D. “Complex City”

September 17th hang power clean + power clean + hang squat clean + squat clean take up to a max of complex then 10 hang power cleans 135/95 10...

W.O.D. “Porta-Potty”

September 16th 5 rounds AMRAP 3 250 meter row 6 power snatches 135/95 AMRAP box jumps 30/24 rest 3 minutes between rounds


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