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Wednesday, April 16th
Main – WOD Warm-up (No Measure) 30 medicine ball cleans with 2 second pause at the bottom of the squat each rep. Metcon (Weight) Every
Tuesday, April 15th
Main – WOD Warm-up (No Measure) Accumulate 30 overhead wall therapy squats. Nancy’s Ladder (AMRAP – Reps) 20 Min AMRAP: 200m Run 2 OHS 200m
Monday, April 14th
Main – WOD Warm-up (No Measure) Every 15 seconds for 5 minutes: Rx = 1 Hang Power Snatch Rx+ = 1 Power Snatch from floorUse
Friday, April 11th
Main – WOD Front Squat + Push Press Complex (4 Sets ) 5 Front Squats + 5 Push PressesComplex= 3 Front Squats + 3 Push
Thursday, April 10th
Main – WOD Warm-up (No Measure) Rx = 4×5 Strict or banded pull-ups with 2 second pause at bottom. Rx+ = 5 x 3 weighted
Member Spotlight Jeb and Samantha Neel
When did you first come to WLRCF? J: I first came to WLRCF the first week of January this year. S: I first came
Wednesday, April 9th
Main – WOD Warm-up (No Measure) 600m Run (Or Jog). *If you can’t run then speed walk 400m Metcon (Time) 5k Row3-4 person teams. Rotate
Tuesday, April 8th
Main – WOD Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at
Monday, April 7th
Main – WOD Warm-up (No Measure) Rx = 4 Rounds (not for time): 10 Wallballs 10 Air Squats Rx+ = 30 Double Squat Wallballs (not
POPULAR POSTS
Get Pissed.
You need to get frustrated. You NEED to feel like you have no clue what you’re doing and not run away from those moments. Something
There are no Silver Bullets.
There are no Silver Bullets. Only Golden BBS. What I mean is that people hire trainers because they want their problems solved. They want a
You Can’t Get Abs
From doing one sit-up. You have to get reps in. Over many months. Possibly years. And if you want to really see them, you’ll start
