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Thursday, March 20th
Main – WOD Warm-up (No Measure) Accumulate 10 sled pushes with partner (1 length of the turf = 1 rep): ()
Member Spotlight: Eric and Alicia Wyles
When did you first come to WLRCF? Alicia: July 2012 Eric: June 2012 How did you hear about CrossFit and what was your first experience/WOD?
Wednesday, March 19th
Main – WOD Deadlift (1-1-1-1-1-1-1 (7 sets of 1 repetitions))
Tuesday, March 18th
Main – WOD Helen A Hand Basket (Time) For Time: 1.2.3.4.5…10…5.4.3.2.1: Pull-ups KBS *100 Double Under bye-in and cash outRx = 100 Dubs OR 250
Monday, March 17th
Main – WOD Warm-up (No Measure) 20 burpees for everyone that doesn’t have something green on their body. Warm-up (No Measure) Bring sally up with
Friday, March 14th
Main – WOD CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts,
Thursday, March 13th
Main – WOD Warm-up (No Measure) 15 minutes drilling muscle snatch: 20 muscle snatch high pulls with PVC pipe 20 muscle snatch high pulls with
Wednesday, March 12th
Main – WOD Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10
Tuesday, March 11th
Main – WOD Warm-up (No Measure) 15 minutes working on clean and jerk form. Metcon (Weight) 1 Clean and Jerk every 15 seconds for 5
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