Almost done everybody! Here's your last Open WOD of the 2012 Games season AND welcome to the last few days of the Paleo Challenge. Finish strong on both. Come Monday morning you'll be eating grilled cheese sandwiches and gulping down milk. And have a stomach ache. But, HEY!, at least it won't be from nerves over your performance on a comp. WOD right? Just remember you still have after pictures and a post paleo wod to do before you can call it done.

So proud of all of your hard work!

Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65 lbs.
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Good luck!

Run or Row a 5K

a puppy hollowrock

We will be over at Liberty Tax Services on Saturday to help out with the Autism Benifit they are hosting. If you'd like to stop by, our workout is set for 12pm. I'd love to have anyone that would be willing to do the workout with the community. Please let me know if you are interested.

Here is their write up on the event:

Community Health and Wellness Event and Benefit for Autism Society SWLA Chapter.
Saturday, March 24th 11am-3pm
Liberty Tax Service 3125 Hwy 14 in Lake Charles

*Christus St. Patrick's Diabetic Education Center will be on location with helpful tips/information

*McNeese Nursing students will be doing FREE heart rate/blood pressure checks
*Participate in classes from CrossFit Lake Charles, Jazzercise, Zumba and Zydeco Fitness for a minimal donation to the Autism Society.
*Lifeshare Blood Center blood drive
*Silent Auction (all proceeds will go to the Autism Society)
*Many other health/wellness businesses will be on location to provide free samples and information


WOD

21-15-9 reps of:

Handstand Pushups
Pullups

Post time to comments.

A HUGE Congratulations to our very own Larry Moss (Coach and Announcer). Larry is being flown out to California to undergo Media Training with CrossFit HQ and will be utilized in an as yet unknown capacity but I won't be surprised if we see him at a couple of Regionals and even the National Games this year. Larry has already announced at South Central Regionals, a UFC/CrossFit AllStar competition, an Oktoberfest Throwdown in Texas and our very own Louisiana Sports and Fitness Festival. He is a strong coach and a talented announcer and we are proud of his accomplishments here! When you see him or even if you don't Congratulate him for a job well done and well earned!!!

Five rounds for time of:
Run 400 meters
95 pound Good mornings, 21 reps (adjust weight accordingly)

Thought I forgot didn't you? Shame shame.

Get your head in the game. Your starting the last week of the Open AND the last week of the Paleo Challenge. Lots of hard work going on in the Box. Finish strong. Then it's PARTY TIME!! Oh and you gotta do this workout first.

WOD
15-12-9
Thruster, 135/95 lb
Pullups

Rest 3 mins

15-12-9
Power cleans, 155/115 lb
Ring dips

Rest 3 mins

15-12-9
Deadlift, 255/ 205
HSPU

Post total time to comments.