9/21/12 Lurong Original Challenge WOD #3

-Written by KC

Lurong WODS

Today we tackled one of the Lurong Living Paleo Challenge WODs right here at our box in Waimea, Hawaii! Even if you are not participating in the Paleo Challenge, you still did the WOD #3 today! The Lurong Original WOD is part of a nation wide paleo challenge some of us are participating in. The WOD was 5 rounds of a couplet between burpees and KB swings.

But first, I wanted to share some pics of yesterdays Rope Climb wod. The rope has become one of my favorite pieces of equipment. Not only is it just plain FUN to climb up high and see the world from a new perspective, but the piece of equipment is SO SIMPLE, yet so freaking effective. Love it.

Below & Right: Lauren sharges the rope climbs and push up combo!

CrossFit Kids Ford & Della

How lucky my kids are to be growing up in a CrossFit gym! This picture shows what has become the normal routine for them. It's after our evening classes, 7pm a night, and here they go up the rope like it's no big deal. They even have great footwork!!! CrossFit Kids are AMAZING!

Visitor joins us today from CrossFit Big Island in Hilo!

Israel Gonzales walked in the door today, I think just to say hello. But you know if you walk in the door at AllStar, I'm going to ask you to WOD of course! So he was a good sport and jumped in! Completing the Lurong Original with a great time, see below! Thanks for coming by Iz!

Workout of the Day

Lurong Living Challenge WOD #3