Friday

Jenci’s Bday WOD

For time:
29 Toes to bar
Then complete five rounds of
1 Muscle-up
8 Squat clean at body weight
7 Handstand push-ups

20 min cap

Post time to comments.


DSCF5697


***Attention***
This Sunday we will be having Sunday Funday at the Rok Haus at 2 PM!!

Wednesday

General Fitness

Complete five rounds for time of:
400 Meter run
15 Back squat at 135 / 95 lbs
20 Push-ups

20 min cap

Post time to comments.

Competitor Training

Complete five rounds for time of:
21 Calorie Row
15 Chest to bar Pull ups
9 Dumbbell Clusters at 50 / 35 lbs

Post time to comments.


DSCF5844
Rachael

Tuesday

General Fitness

Complete as many rounds as possible in 20 min of:
30 Wall balls at 20 / 14 lbs
30 Box jumps 24 / 20
30 Sit-ups

Post rounds to comments.

Competitor Training

40 Calorie Airdyne or rower
30 Box Jumps, 24 / 20
20 Toes to bar
10 Power Clean, 185 / 135 lbs
20 Toes to bar
30 Box Jumps, 24 / 20
40 Calorie Airdyne or rower

20 min cap

Post time to comments.


DSCF5863
Brandon split jerking 335 lbs


***Attention***
This Sunday we will be having Sunday Funday at the Rok Haus at 2 PM!!

Monday

General Fitness

“Fran”

21 – 15 – 9 rep rounds for time of:
Thrusters at 95 / 65 lbs
Pull-ups

Post rounds to comments.

Competitor Training

21 – 15 – 9 rep rounds for time of:
Calorie Row
Thrusters at 95 / 65 lbs

Post time to comments.


DSCF5851
Harli getting her first pull-ups!

Saturday

General Fitness

Coaches choice.

Competitor Training

Complete as many rounds as possible in 15 min of:
55 Double-unders
15 C2B pull-ups
5 Hang Power Cleans at 155 / 105 lbs

Post rounds to comments.


DSCF5843
Sarah

Friday

General Fitness

For time:
55 Kettlebell swing at 55 / 35 lbs
34 Deadlift at 205 / 135 lbs
21 Ring Dips

20 min cap

Post time to comments.
Competitor Training

For time:
55 Bar Facing Burpees
34 Overhead Squats at 135 / 95 lbs
21 muscle-ups

20 min cap

Post time to comments.


DSCF5930
Alexis and Maria

Wednesday

General Fitness

Complete as many rounds as possible in 15 min of:
10 Dumbbell snatch
10 Burpees
10 Pull-ups

Post weight used and time to comments.

Competitor Training

30 min row

Build from zone 1 to zone 3 throughout.


DSCF5847
Lindsey

Tuesday

General Fitness

Complete four rounds for time of:
12 Front squat
10 Toes to bar
6 Push Jerk

20 min cap

Post weight used and time to comments.

Competitor Training

For time:
50 Calorie Row
40 Front Squat at 135 / 95 lbs
30 Toes to bar
20 Push Jerks at 135 / 95 lbs
10 Muscle-ups

20 min cap

Post time to comments.


DSCF5835
David

Monday

Warm up of the week:

30 Strict toes to bar
35 Lunges with hip stretch
45 PVC overhead squats (slow)
50 Mountain climbers

WOD

Complete two rounds for time of:
400m Run
26 Hand Release Pushups
400m Run
26 Kettlbell swing at 55 / 35 lbs
400m Run
26 Sit-Ups
400m Run
26 Hip Extensions
400m Run
26 Double-Unders
400m Run
26 Box Jumps, 24″ / 20″ box

30 min cap

Post time to comments.


DSCF5681
Caede

Saturday

General Fitness

Complete four rounds for time of:
20 Kettlebell swing at 55 / 35 lbs
20 Walking lunges at 55 / 35 lbs
200 Farmer carry with 55 / 35 lbs

Use a Kettlebell for all movements.
25 min cap

Post time to comments.

Competitor Training

For time:
30 Bar Facing Burpees
30 Calorie Row
15 Power Snatch, 115/80
60 Calorie Row
15 Power Snatch, 115/80
30 Calorie Row
30 Bar Facing Burpees

Post time to comments.


DSCF5713
Megan



**Attention**
There will be no 8 am class today; 9 am and 10 am classes only.

Friday

General Fitness

Complete three rounds for time of:
15 Hang power snatch
30 Push-ups

Post weight used and time to comments.

Competitor Training

21 – 15 – 9 rep rounds for time of:
Deadlifts (225/155)
Handstand push-up
Dumbbell Box Step-Overs (45’s/35’s)

20 min cap

Post time to comments.


DSCF5669
Martha, Jai, Brandon and Victoria



**Attention**
There will be no 8 am class tomorrow; 9 am and 10 am classes only.

Wednesday

General Fitness

Complete four rounds for time of:
400 Meter run
15 Wall-ball
15 Power clean 95 / 65 lbs

Black = 135 / 95 lbs
20 Min cap

Post time to comments.

Competitor Training

Complete five rounds for time of:
60 Double unders
40 Squats
20 Calorie Row

20 min cap

Post time to comments.


13006746_10154761726624167_8186992735522358288_n-2

Tuesday

General Fitness

For time:
1,000 Meter row
50 Deadlift
50 Box jump, 24″ / 20″
50 Sit-ups

20 min cap

Post weight used and time to comments.

Competitor Training

For time:
50 Clean and Jerks at 135 / 95 lbs

Every minute on the minute, including the first minute, complete 5 C2B pull ups.

Post time to comments.


DSCF5663

Monday

Warm Up of the Week

30 Meter handstand walk or Inch worms
30 L-pull up or 60 seconds L-sit
50 Back extensions
50 Double-unders

General Fitness

Tanya

Complete as many rounds as possible in 18 min of:
10 Burpee pull-ups
20 Shoulder to over head at 65 / 45 lbs
30 Goblet squat at 55 / 35 lbs

Post rounds to comments.

Competitor Training

“Naughty Nancy”

Complete four rounds for time of:
600 Meter Run
25 Overhead squat at 140 / 95 lbs

20 min cap

Post time to comments.


_DSF3283
In loving memory of Tanya Gauthier-Salazar. You will be missed.

Saturday

General Fitness

Complete five rounds for time of:
400 Meter run
9 Overhead squat
25 Sit-ups

Post weight used and time to comments.

Competitor Training

For time:

Row 5k

Post time to comments.


Dallas_L1_160402
Congratulations to Coach Cory on his CrossFit Level 1 Certification!!!

Friday

General Fitness

50-40-30-20-10 rep rounds for time of:
Walking lunges
Mountain climbers

Perform 10 Ring dips after each set.
20 min cap

Post time to comments.

Competitor Training

“Amanda”

9-7-5 for time of:
Ring Muscle ups
Squat Snatch at 135 / 95 lbs

Post time to comments.


DSCF5729
Stretching and mobilizing after your WOD is important!

Return top

CrossFit Lafayette

Forging Elite Fitness