Can you say big ol jar of suck...if you can't yet you will when you are finished with this one...enjoy


Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

If you said yes to one (or all) of the above then mark your calanders for March 31st. Join us at 4pm at the home of John and Angela Morris for CFLC’s Spring Fling. We will be celebrating the end of the Open, the end of the Paleo Challenge, the butt kicking we’ll serve up at the ReAlliety race and YOU, the good people CF has brought into our lives. There will be food, drinks, music and (because what’s a CF gathering without playtime?) KICKBALL! So come dressed in your play clothes, bring your lawn chairs and have some fun. If you’d like to bring something to share, salads and paleo desserts are requested.

Also, it's up to you if you want to bring the kids or make it adult only fun. If you choose to bring them, there will be babysitters there to help keep an eye on the kiddos while we play. If that option appeals to you, we ask that you bring a few bucks to put in the pot to pay them at the end of the night.
WOD

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.
 

7 minute AMRAP:

Each minute add a round, so
Minute 1 is
3 Power Cleans 135/95
3 Push Press 135/95
Minute 2 is 6 Power Clean
6 Push Press
Minute 3 is 9 and 9
Minute 4 is 12 and 12
Minute 5 is 15 and 15
Minute 6 is 18 and 18
Minute 7 is 21 and 21
if you can't complete the required rounds do as many as you can for the remaining minutes

then 4 Minutes Rest

Max KB Swings in 3 Minutes 55/35

10 Rounds
Dead lift 135/105 15 Reps
Pushup 15 Reps

Congratulations to all the Athletes of CrossFit Lake Charles competing in the Open Sectionals. You are sitting in 24th place in the South Central Region. Great Job!

Now come get some more!


100 Overhead Squats 95/65
100 Double Unders