Wednesday

General Fitness

Complete seven rounds for time of:
5 Deadlifts 225 / 155 lbs
7 Lateral bar burpees
9 Wall-balls at 20 / 14 lbs

Post time to comments.

Competitor Training

Complete seven rounds for time of:
5 Deadlift at 315 / 225 lbs
7 Lateral bar burpees
9 Thrusters at 115 / 75 lbs

Post time to comments.


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Ashley Doubleday

Tuesday

General Fitness

Complete three rounds for time of:
400 Meter run
15 Overhead squat at 95 / 65 lbs
10 Pull-ups

Post time to comments.

Competitor Training

Complete five rounds for time of:
5 Power snatch at 135 / 95 lbs
10 Overhead squat at 135 / 95 lbs
15 Chest to bar pull-ups

Post time to comments.


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Post wod recovery

Monday

Compete five rounds for time of:
6 Squat clean
6 Push press
50 Double-under

Black = 205 / 135 lbs

Post weight used and time to comments.


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Power Hour

Friday

For time:
1,000 Meter row
Then complete three rounds of
20 Dumbbell power snatch
12 Burpees

Post weight used and total time to comments.



Dumbbell power snatch



**Attention**

There will be no classes tomorrow. We will be having Power Hour at Ragin CrossFit tomorrow at 10 AM.

Tuesday

Complete two rounds for time of:
800 Meter run
50 Air squats
40 Sit-ups
30 Kettlebell swing at 55 / 35 lbs
20 Push-ups

Post time to comments.


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Adrienne

Monday

“Tom”

Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
11 Thruster at 155 / 105 lbs
14 Toes-to-bar

Post rounds completed to comments.


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U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.



**Attention**

Normal gym hours will resume today at 12:15 PM.

Friday

General Fitness

For time:
50 Calorie row
50 Box jump at 24″ / 20″

Rest 3 min

50 Wall-ball at 20 / 14 lbs
75 Sit-ups

Rest 3 min

75 Burpees
50 Wall-ball at 20 / 14 lbs

Post total time to comments.

Competitor Training

For time:
50 Box jump at 24″ / 20″
50 Wall-ball at 30 / 20 lbs

Rest 3 min

75 Toes to bar
75 Burpees

Rest 3 min

50 Wall-ball at 30 / 20 lbs
50 Calorie row

Post total time to comments.


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Everette

Wednesday

General Fitness

Complete two rounds for time of:
30 Thrusters at 75 / 55 lbs
30 Toes to bar
200 Meter run

Post time to comments.

Competitor Training

Complete two rounds for time of:
30 Thrusters at 95 / 65 lbs
20 Calorie row
10 Bar muscle-ups

Post time to comments.


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Jordy

Tuesday

General Fitness

Complete as many rounds as possible in 15 min of:
10 Power snatch at 75 / 55 lbs
30 Double-unders

Post rounds to comments.

Competitor Training

Complete ten rounds for time of:
5 Power clean and jerk at 205 / 135 lbs
10 Push-ups
30 Double-unders

Post time to comments.


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Alex

Monday

General Fitness

For time:
15 Overhead squat at 135 / 95 lbs
15 Pull-ups
800 Meter run
15 Pull-ups
15 Front Squat at 135 / 95 lbs
15 Pull-ups
800 Meter run
15 Pull-ups

20 min cap

Post time to comments.

Competitor Training

For time:
15 Overhead squat at 155 / 105 lbs
15 C2B Pull-ups
15 Squat Snatches at 155 / 105 lbs
15 C2B Pull-ups
15 Front Squats at 155 / 105 lbs
15 C2B Pull-ups
15 Squat Cleans at 155 / 105 lbs
15 C2B Pull-ups

Post time to comments.


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CrossFit Lafayette

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