Wednesday

General Fitness

“Dianne”

21 – 15 – 9 rep rounds for time of:
Deadlift at 225 / 155 lbs
Handstand push-ups

Post time to comments.

Competitor Training

1. Power Clean + Front Squat
Work to a heavy single for the day

2. Clean Pull
(90%/5)3
(95%/5)2

3. Back Squat
(85%/3)5

4. Gymnastics Conditioning
5 Sets*:
5 Weighted C2B
5 Kipping C2B
5 Bar MU
Rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar. Use a DB between legs and drop weight after 5 reps without coming off bar.

5. Conditioning
With a running clock, storm through all 5 for time*:
“Dianne” 21-15-9: Deadlift (225/155), HSPU
“Fran” 21-15-9: Thruster (95/65), Pull-ups
“Power Elizabeth” 21-15-9: Power Clean (135/95), Ring Dips
“Karen” 150 Wallballs (20/14)
“Isabel” 30 Snatches (135/95#)

*Set up 3 bars before starting

6. Bike Conditioning
EMOMx10:
10 Cals

7. Midline
3 RFT:
21 Medball GHDSU (30/20)
7 Romanian Deadlift @ 65% of 1RM Back Squat

Tuesday

General Fitness

18-15-12-9 rep rounds for time of:
Overhead squat
Barfacing burpees
Calorie row

Post weight used and time to comments.

Competitor Training

1. Run Conditioning
3 Sets:
run 5x 1:30, :15 sec rest
Rest 1:00 between sets

2. Gymnastics Conditioning
21 Strict HSPU
Rest 1:00
21 Strict HSPU
Rest :45
18 Strict HSPU
Rest :30
15 Strict HSPU
Rest :15
15 Strict HSPU

3. Barbell Conditioning
10 Clean & Jerks (185/135)
change weights
8 Clean & Jerks (205/145)
change weights
6 Clean & Jerks (225/155)
change weights
4 Clean & Jerks (245/175)
change weights
2 Clean & Jerks (275/185)

4. Rowing Conditioning
AMRAP 4:
18 OHS (135/95)
18 Bar-Facing Burpees
Max Cal Row
Rest 4:00
AMRAP 4:
15 OHS (185/135)
15 Bar-Facing Burpees
Max Cal Row
Rest 4:00
AMRAP 4:
12 OHS (225/155)
12 Bar Facing-Burpees
Max Cal Row

5. Airdyne Conditioning
5×1 Mile
Rest 1:00 between sets

Monday

General Fitness

Complete three rounds for time of:
400 Meter Run
10 Clean and Jerk at 135 / 95 lbs
20 Pull-ups

Post time to comments.

Competitor Training

1. Power Snatch + OHS
Work to a heavy single for the day

2. Snatch Pull
(90%/5)3
(95%/5)2

3. Back Squat
(80%/5)5

4. Gymnastics Conditioning
5 RFT:
25 Cal row
7 Muscle-ups

5. Conditioning
3 RFT:
400m Run
10 Clean and Jerks (155/105)
20 C2B Pull-ups

6. Midline
3 Rounds, NOT for time:
25 GHD sit ups medball sit-ups (20/14#)
15 Deadlifts (275/185)

Friday

1. Row Conditioning
100-80-60-40-20 Calorie Row
Half the rest time between sets

2. Barbell Conditioning
Every minute on the minute for 7 min:
3 Power Cleans + 3 Front Squats + 3 Push Jerks

3. Gymnastics Conditioning
5 Legless Rope Climbs
Rest 2:00
5 Legless Rope Climbs
Rest 1:30
4 Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs

4. Conditioning
For time:
30 Burpees over Barbell
400m Run
15 Power Snatch (135/95)
800m Run
15 Power Snatch (135/95)
400m Run
30 Burpees over Barbell

Friday

General Fitness

30-20-10 rep rounds for time of:
Clean and jerk at 95 / 65 lbs
GHD sit-ups

Post time to comments.

Competitor Training

1. Snatch
60%/3
65%/3
70%/3
(75%/3)2
(80%/3)2

2. Clean & Jerk
60%/2+1
70%/2+1
(75%/2+1)2
(80%/3)2

3. Front Squat
60%/5
65%/5
70%/5
(75%/5)3

4. Gymnastics Conditioning
6 Strict Deficit HSPU
Rest 1:00
6 Strict Deficit HSPU
Rest :45
5 Strict Deficit HSPU
Rest :30
4 Strict Deficit HSPU
Rest :15
3 Strict Deficit HSPU

5. Conditioning
30-20-10
DB Thrusters (50/35)
TTB

6. Conditioning
4 Rounds:
18 Calorie Airdye
12 Clean and Jerks (135/95)
6 Muscle-ups

Wednesday

General Fitness

Complete five rounds for time of:
400 Meter run
20 Ring dips
20 Box jump over, 24″ / 20″

Post time to comments.

Competitor Training

1. Power Clean + Front Squat
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

2. Clean Pull
85%/5; (90%/5)3

3. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3

4. Gymnastics Conditioning
4 Sets:
4 Weighted C2B
4 Kipping C2B
4 Bar MU
Rest as needed between sets

*The goal is to complete the entire giant-set without coming off the bar. Use a DB between legs and drop weight after 4 reps without coming off bar.

5. Conditioning
5RFT:
30 Calorie Row
10 Bench Press (185/125)
5 Box Jumps (40/30″)

6. Bike Conditioning
EMOMx10: 10 Cals for time

7. Midline
Dumbbell Bear hug hold – accumulate 3:00 (100 lbs)

Tuesday

General Fitness

Complete three rounds for time of:
15 Push-ups
15 Thrusters at 95 / 65 lbs
15 Toes to bar
15 Burpees
15 Kettlebell swing at 55 / 35 lbs
15 Pull-ups

Post time to comments.

Competitor Training

1. Run Conditioning
3 Sets:
Run 4x 1:30, :15 sec rest
Rest 1:00 between sets

2. Gymnastics Conditioning
21 Strict HSPU
Rest 1:00
21 Strict HSPU
Rest :45
18 Strict HSPU
Rest :30
15 Strict HSPU
Rest :15
12 Strict HSPU

3. Barbell Conditioning
10 Snatches (155/105)
change weights
8 Snatches (185/135)
change weights
6 Snatches (205/145)
change weights
4 Snatches (225/155)
change weights
2 Snatches (245/175)

4. Conditioning
3 Rounds:
15 HSPU
15 Thrusters (135/95)
15 TTB
15 Deadlifts (245/165)
15 Burpees
15 KBS (70/55)
15 Pull-ups

Monday

General Fitness

27-21-15-9 rep rounds for time of:
Power Snatch snatch at 95 / 65 lbs
Wall-balls at 20 / 14 lbs
Calorie Row

Post time to comments.

Competitor Training

1. Power Snatch + OHS
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

2. Snatch Pull
85%/5
(90%/5)3

3. Back Squat
60%/5
65%/5
70%/5
(75%/5)3

4. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of “Paced” Rowing
Max Muscle-ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

5. Conditioning
27-21-15-9:
Power Snatch (95/65)
Wall-balls (20/14#)
Cal Row

6. Midline
30-20-10:
Medball GHDSU (20/14#)
Deadlift (225/155)

***Attention***

There will not be a 4:30 pm class Today and Wednesday

Friday

General Fitness

Complete three rounds for time of:
10 Deadlifts 225 / 155 lbs
10 Box jumps, 24″, 20″
10 Hang Power Cleans 135 / 95 lbs
10 Ring Dips

Post time to comments.

Competitor Training

1. Snatch
60%/3
65%/3
(70%/3)2
(75%/3)2

2. Clean & Jerk
60%/2+1
(70%/2+1)3
(75%/2+1)2

3. Front Squat
60%/5
65%/5
(70%/5)3

4. Gymnastics Conditioning
6 Strict Deficit HSPU
1:00 rest
5 Strict Deficit HSPU
:45 rest
5 Strict Deficit HSPU
:30 rest
4 Strict Deficit HSPU
:15 rest
3 Strict Deficit HSPU

5. Conditioning
3 RFT:
10 Deadlifts (315/225)
10 Burpee Box Jump Overs (24/20″)
10 Hang Power Cleans (185/135)
10 Strict HSPU

6. Conditioining
3RFT:
20 Cal bike
10 Dumbbell clean (100)

Wednesday

General Fitness

For time:
100 Wall ball at 20 / 14 lbs
75 Sit-ups
800 Meter run
25 Power Snatch at 115 / 75 lbs

Post time to comments.

Competitor Training

1. Power Clean + Front Squat
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2

2. Clean Pull
80%/5
(85%/5)3

3. Back Squat
60%/4
65%/4
70%/4
(75%/4)2

4. Gymnastics Conditioning
4 Sets*:
3 Weighted C2B
3 Kipping C2B
3 Bar MU
Rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar. Use a DB between legs and drop weight after 3 reps without coming off bar.

5. Conditioning
For time:
100 Wall balls
75 GHD sit-ups
50 Calorie Row
25 Power Snatch (135/95)

6. Airdyne Conditioning
3×4:00 on; 1:00 off

Tuesday

General Fitness

6-9-12-9-6 rep rounds for time of:
Bar Facing Burpees
Overhead Squats at 115 / 75 lbs
Toes to bar

Post time to comments.

Competitor Training

1. Run Conditioning
3 Sets:
run 3×1:30, :15 sec rest
Rest 1:00 between sets

2. Gymnastics Conditioning
21 Strict HSPU
Rest 1:00
18 Strict HSPU
Rest :45
18 Strict HSPU
Rest :30
15 Strict HSPU
Rest :15
12 Strict HSPU

3. Barbell Conditioning
10 Thrusters (155/105)
Change weights
8 Thrusters (185/135)
Change weights
6 Thrusters (225/155)
Change weights
4 Thrusters (245/175)
Change weights
2 Thrusters (265/185)

4. Rowing Conditioning
50-40-30-20-10
Row for calories
Single arm dumbbell clean (100)

5. Conditioning
6-9-12-9-6:
Bar Facing Burpees
Front Squats (185/135)
C2B Pull-ups

Monday

General Fitness

Complete four rounds for time of:
5 Pull-ups
10 Push-ups
15 Front Squats
20 Calorie Row

Post weight used and time to comments.

Competitor Training

1. Power Snatch + OHS
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2

2. Snatch Pull
80%/5
(85%/5)3

3. Back Squat
60%/5
65%/5
(70%/5)3

4. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of “paced” row
Max Muscle-ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

5. Conditioning
4 Rounds:
5 Strict C2B Pull-ups
10 Ring Dips
15 Front Squats (135/95#)
20 Jerks (135/95#)
25 Calorie Row

6. Midline
3 Supersets:
25 Medball GHDSU (30#)
1 Min Dumbbell Bear Hug Hold (100#)

***Attention***

There will not be a 4:30 pm class Today and Wednesday

Saturday

1. Run Conditioning
Run for 7-6-5-4-3-2-1 min
Half the rest between sets

2. Barbell Conditioning
Everyone minute on the minute for 10 min:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155#)

3. Gymnastics Conditioning
5 Legless Rope Climbs
2:00 rest
4 Legless Rope Climbs
1:30 rest
3 Legless Rope Climbs
1 min rest
3 Legless Rope Climbs
:30 rest
2 Legless Rope Climbs

4. Conditioning
For time:
200m Sandbag Run
15 Overhead Squats (185/135)
200m Sandbag Run
30 GHDSU
200m Sandbag Run
45 Deadlifts (185/135)
200m Sandbag Run
60 Wall Balls (20/14#)

Friday

General Fitness

Angelique’s Birthday WOD

Complete five rounds for time of:
10 Kettlebell swing at 55 / 35 lbs
30 Double-unders
10 Toes to bar
10 Back squat at 115 / 75 lbs
200 Meter run

Post time to comments.

Competitor Training

1. Power Clean
(65%/2)3

2. Clean Pull
(75%/3)3

3. Back Squat
(65%/2)3

4. Gymnastics Conditioning
6 Strict Deficit HSPU
1:00 rest
5 Strict Deficit HSPU
:45 rest
4 Strict Deficit HSPU
:30 rest
4 Strict Deficit HSPU
:15 rest
3 Strict Deficit HSPU

5. Conditioning
3 RFT:
15 Burpee Box Jump Overs (24/20″)
12 Power Cleans (185/135#)
9 Ring Muscle-ups



Wednesday

General Fitness

Complete three rounds for time of:
500 Meter row
12 Deadlift at bodyweight
24 GHD sit-ups

Post time to comments.

Competitor Training

1. Power Snatch
(65%/2)3

2. Snatch Pull
(75%/3)3

3. Overhead Squat
(65%/3)3

4. Gymnastics Conditioning
3 Sets* of:
7 Strict C2B
7 Kipping Pull-ups
7 Bar MU
Rest as needed between sets

*The goal is to complete the entire giant-set without coming off the bar

5. Conditioning
Teams of 3:
AMRAP 25:
50 Cal Bike
50 Power Cleans (185/135#)
50 Cal Bike
50 Power Cleans (205/145#)
50 Cal Bike
50 Power Cleans (225/155#)
50 Cal Bike
Max Power Cleans (245/165#)

Tuesday

Complete five rounds for time of:
30 Push-ups
20 Power clean at 115 / 75 lbs
10 Pull-ups

Black = Muscle ups instead of pull-ups

Post time to comments.



Drew

Monday

Complete as many rounds as possible in 20 min of:
30 Burpees
30 Squat
400 Meter run

Post rounds to comments.



Josh and Cory

Friday

CrossFit Open WOD 17.5

Complete 10 rounds for time of:
9 Thrusters at 95 / 65 lbs
35 Double unders

Post time to comments.



Wednesday

Complete as many rounds as possible in 15 min of:
7 Jerk at 115 / 75 lbs
10 Overhead squat at 115 / 75 lbs
12 Box jump, 24″ / 20″

Post rounds to comments.



Cyndle

Tuesday

27-21-15-9 rep rounds for time of:
Power clean at 135 / 95 lbs
Thruster at 95 / 65 lbs

Perform 50 Double unders after each set.
20 min cap

Post time to comments.



Monday

Complete four rounds for time of:
15 ring dips
30 Sit-ups
Run 400 meters

black = ghd sit-ups

Post time to comments.



Brandon

Friday

CrossFit Open WOD 17.4

Complete as many rounds as possible in 13 min of:
55 Deadlift at 225 / 155 lbs
55 Wall-ball at 20 / 14 lbs
55 Calorie Row
55 Handstand Push-ups

Post total reps to comments.



Wednesday

Complete five rounds for time of:
400 Meter run
10 Thrusters at 1/2 body weight
15 Toes to bar

20 min cap

Post time to comments.



Boyd

Tuesday

Complete as many reps as possible in 15 min of:
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15.. ect ect rep rounds of:
Deadlift at 135 / 95 lbs
Lateral bar burpee

Post total reps to comments.



Ashton

Monday

For time:
50 Wall-balls
50 Calorie row
50 Handstand push-ups
50 Double-unders
25 Wall-balls
25 Calorie row
25 Handstand push-ups
25 Double-unders

20 min cap

Post time to comments.



Priscilla

Friday

CrossFit Open WOD 17.3

*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)

*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)

Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Post total reps to comments.



Movement standards

Wednesday

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Jerk
Box jump, 24″ / 20″
Toes to bar

Post weight used and time to comments.



Brickelle

Tuesday

Karabel

Complete three rounds for time of:
50 Wall-balls at 20 / 14 lbs
10 Power Snatch at 135 / 95 lbs

Post time to comments



Alonso and Emily

Monday

Complete ten rounds for time of:
5 Squat cleans
5 Pull-ups
20 Double unders

Post weight used and time to comments.



Cory

Friday

Open Workout 17.2

Complete as many reps as possible in 12 minutes of:

2 rounds of:
50-ft. Dumbbell front rack walking lunge
16 toes-to-bars
8 Dumbbell power cleans
Then, 2 rounds of:
50-ft. Dumbbell front rack walking lunge
16 Bar muscle-ups
8 Dumbbell power cleans

Dumbbell = 50’s / 35’s each hand

Post total reps to comments.



Wednesday

Complete five rounds for time of:
10 Power cleans at 135 / 95 lbs
15 Wall-balls at 20 / 14 lbs

20 min cap

Post time to comments.



Monday

Complete five rounds for time of:
500 Meter row
20 Pull-ups
20 Push jerks

Black = Chest to bar and 135 / 95 lbs

Post weight used and time to comments.

Post time to comments.




**Attention**

Gym will be closed tomorrow for Mardi Gras.

Friday

CrossFit Open WOD 17.1

10-20-30-40-50 rep rounds for time of:
Dumbbell power snatch at 50 / 35 lbs (alternating)

Perform 15 Box facing burpee jump overs after each round (24″ / 20″ box).
20 min cap

Post time to comments.



Movement standards

Wednesday

General Fitness

Complete five rounds for time of:
400 Meter run
50 Lunges
30 Sit-ups
10 Pull-ups

Post time to comments.

Competitor Training

Complete as many rounds as possible in 15 min of:
12 Toes to bar
12 Calorie row
12 Chest to bar Pull-ups
12 Thrusters at 115 / 75 lbs

Post rounds to comments.



Harli

Tuesday

“Ryan”

Complete five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates by touching an object one foot above max standing reach.

Post time to comments.



Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Monday

Complete as many rounds as possible in 20 min of:
10 Squat snatch
20 Push-ups
50 Double-unders

Black = 135 / 95 lbs and handstand push-ups

Post weight used and time to comments.



Chris

Friday

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Thruster at 95 / 65 lbs

Run 200 Meters after each round.
Black = 135 / 95 lbs

Post time to comments.



Wednesday

General Fitness

20-10-5-10-20 rep rounds for time of:
Dumbbell power snatch
Burpees

Post weight used and time to comments.

Competitor Training

25-15-10-15-25 rep rounds for time of
Dumbbell power snatch at 50 / 35 lbs
Chest to bar pull-ups
Burpees

Burpees terminate with the athlete touching an object 6″ above max reach.

Post time to comments.



Dumbbell power snatch

Tuesday

Complete two rounds for time of:
14 Power clean at 135 / 95 lbs
14 Push-ups
14 Pull-ups
14 Jerk at 135 / 95 lbs

Black = 205 / 135 lbs, Strict HSPU and bar muscle-ups



Quincy

Monday

30-20-10-20-30 rep rounds for time of:
Deadlift at 185 / 115 lbs
Box jump, 24″ / 20″
Toes to bar

20 min cap

Post time to comments.



Friday

General Fitness

Kannie

50-40-30-20-10 rep rounds for time of:
Wall-balls at 20 / 14 lbs
Double-unders
Sit-ups

20 min cap

Post time to comments

Competitor Training

Strength WOD

Front squat 10-10-10-10-10 reps at 290 lbs

Metabolic WOD 1

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken rep rounds for time of:
Double unders

Post time to comments.

Metabolic WOD 2

Complete five rounds for total reps of:
Max wall-ball at 20 / 14 lbs
Rest 4 min

Post total reps to comments.



Jennifer

Wednesday

For time:
50 Burpees
Then three rounds of:
400 Meter run
20 Pull-ups
10 Overhead squat
Then:
50 Burpees

Black = Chest to bar pull ups and overhead squat at body weight

Post weight used and time to comments.



Overhead squat

Tuesday

Complete four rounds for time of:
8 Squat Clean Thrusters at 135 / 95 lbs

Rest 1 minute

Black = 225 / 155 lbs

Post weight used and time to comments.



7:30 Am class

Monday

“Nate”

Complete as many rounds as possible in 20 min of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swing at 70 / 55 lbs

Post rounds to comments.



Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Saturday

Coaches Choice

Friday

Complete five rounds for time of:
20 Wall-ball at 20 / 14 lbs
100 Meter run
20 Kettlebell swing at 55 / 35 lbs
100 Meter run

Post time to comments.



Wednesday

Complete as many rounds as possible in 20 min of:
5 Toes to bar
10 Push-ups
30 Double-unders

Post rounds to comments.



Veronica

Tuesday

General Fitness

Row 2,000 Meters
50 Box jump over, 24″ / 20″
Run 1 Mile

Post time to comments.

Competitor Training

For time:
75 Bar facing burpees
50 Clean and jerk at 115 / 75 lbs
25 Bar muscle-ups

Post time to comments.

Monday

General Fitness

For time:
50 Lateral bar burpees
40 Pull-ups
30 Squat snatch

Post weight and time to comments.

Competitor Training

For time:
50 Chest to bar pull-ups
30 Squat snatch at 155 / 105 lbs
50 Chest to bar pull-ups

All pull-ups must be done in sets of 10. All Snatches must be done in sets of 3.

Post time to comments.



Martha

Saturday

Complete as many rounds as possible in 15 min of:
20 Lunges
10 Shoulder to overhead
200 Meter run

Post rounds to comments.



Silla

Friday

For time:
100 Double unders
Then 10-9-8-7-6-5-4-3-2-1 rep rounds of:
Ring dips
Deadlifts
Then:
100 Double unders

Black = Muscle-ups and Deadlift at 275 / 185 lbs

Post weight used and time to comments.


Harli

Wednesday

Complete three rounds for time of:
400 Meter run
21 Power snatch at 75 / 55 lbs
15 Pull-ups
9 Push-ups

Black = Chest to bar pull-ups and deficit hspu

Post time to comments.



Laurie

Tuesday

21 – 15 – 9 rep rounds for time of:
Squat clean at 135 / 95 lbs
Burpee Box jump, 24″ / 20″

Post time to comments.



Drew C

Monday

40-30-20-10 rep rounds for time of:
Wall-ball at 20 / 14 lbs

Perform 12 Toes to bar after each round.

Post time to comments.

Friday

General Fitness

21 – 15 – 9 rep rounds for time of:
Thrusters at 95 / 65 lbs
Kettlebell swing at 55 / 35 lbs
Box jump over, 24″ / 20″ box

20 min cap

Post time to comments.

Competitor Training

2-4-6-8-10-12 rep rounds for time of:
Thrusters at 115 / 75 lbs
Bar muscle-ups

Perform 40 Double-unders after each round.

Post time to comments.



Alexis

Wednesday

General Fitness

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Power clean at 95 / 65 lbs
Jerks at 95 / 65 lbs

Perform 25 double unders after each round.

Post time to comments.

Competitor Training

Complete three rounds for time of
400 Meter run
15 Power clean at 155 / 105 lbs
10 Jerk at 155 / 105 lbs

Post time to comments.



Kevin

Tuesday

General Fitness

Complete three rounds for time of:
400 Meter run
20 Pull-ups
30 Sit-ups
40 Air squats

Post time to comments.

Competitor Training

Complete three rounds for time of:
21 L-Pull-ups
3 L-rope climb ascents

Post time to comments.



Harli, Sarah and Paris

Monday

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Calorie Row row
Power snatch
Push-up

Black = Snatch at 155 / 105 lbs and Strict Handstand push-ups

Post weight used and time to comments.



Veronica

Saturday

Amanda’s Farewell WOD

Filthy 50

For time:
50 Box jump, 24 / 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 / 14 lbs
50 Burpees
50 Double unders

Post time to comments.



Amanda


There will only be a 10 am class on Saturday’s beginning today!

Friday

Complete three rounds for time of:
15 Hang power clean at 135 / 95 lbs
20 Toes to bar
50 Double-unders

Post time to comments.



Justin and Priscilla

***Attention***

Schedule Change

Beginning today the only am Classes will be at 7:30 am

Saturday’s there will only be one class at 10 Am

Wednesday

“Mr. Joshua”

Complete five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlift at 250 / 185 lbs

Post time to comments.



SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Friday

General Fitness

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Push-ups
Kettlebell swing at 55 / 35 lbs
Deadlift at 135 / 95 lbs

Post time to comments.

Competitor Training

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 rep rounds for time of:
Deficit Handstand Push-ups
Toes to bar

Post time to comments.



Courtney

Wednesday

General Fitness

Complete five rounds for time of:
20 Stationary Overhead lunges at 75 / 55 lbs
15 Bar facing burpees

20 min cap

Post time to comments.

Competitor Training

Complete five rounds for time of:
20 Chest to bar pull-ups
20 Box jump at 24″ / 20″
20 GHD sit-ups

Rest 3 min

Post time to comments.



Breanna and Arionne

Tuesday

General Fitness

For time:
1,000 Meter row
Then five rounds of:
20 Wall-balls at 20 / 14 lbs
20 Sit-ups

Black = GHD sit-ups

Post time to comments.

Competitor Training

Complete five rounds for time of:
7 Bar muscle-ups
10 Deadlift at 275 / 185 lbs
50 Double-unders

Post time to comments.



Veronica

Monday

General Fitness

For time:
25 Pull-ups
150 Double unders
25 Squat clean
150 Double unders
25 Pull-ups

Post weight used and time to comments.

Competitor Training

For time:
20 Calorie Row
10 DB Squat Snatches (50/35#)
20 Calorie Row
8 DB Squat Snatches (70/50#)
20 Calorie Row
6 DB Squat Snatches (100/70#)

Post time to comments.



Parris

Friday

For time:
3 Power Snatch
6 Toes to bar
6 Power snatch
12 toes to bar
9 Power snatch
18 Toes to bar
12 Power snatch
24 Toes to bar
15 Power snatch
30 Toes to bar

Black = 135 / 95 lbs
20 min cap

Post weight used and time to comments.



Josh

**Attention**

Gym will be closed tomorrow for New Year’s Eve

Wednesday

Complete three rounds for time of:
15 Lateral bar burpees
30 Wall-ball at 20 / 14 lbs
60 Double-unders

Post time to comments.



Tuesday

Complete five rounds for time of:
200 Meter run
10 Deadlift
15 Box jump, 24″ / 20″

Post weight used and time to comments.



Monday

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Pull-ups
Push-ups
Sit-ups
Walking lunges

For the lunges, do 10 lunges each leg the first round (total of 20), 9 lunges each leg the second round (total of 18), 8 lunges each leg the third round, ect ect.

Post time to comments.



Alicia

Friday

Complete four rounds for time of:
8 Overhead squat at 155 / 105 lbs
10 GHD sit-ups
12 Push-ups (deficit)
14 Wall-balls
30 Double-unders

Post time to comments.

*Attention *

There will be no 4:30 and 5:30 PM classes today.
Gym will be closed Saturday

See everyone Monday!!

Wednesday

General Fitness

Complete four rounds for time of:
500 Meter Row
10 Squat clean and jerk at 135 / 95 lbs

Rest 2 min

Post time to comments.

Competitor Training

Complete three rounds for time of:
500 Meter row
10 Squat clean and jerk at 165 / 105 lbs
10 Muscle ups

Post time to comments.



Squat clean movement demo

Tuesday

General Fitness

Complete three rounds for time of:
400 Meter run
21 Overhead squat
15 Dips

Post time to comments.

Competitor Training

Complete five rounds for time of:
5 Power Snatch at 185 / 115 lbs
10 Ring dips
15 Box jumps, 24″ / 20″

Rest 3 min

Post time to comments.

7 Year Anniversary!!

“The Seven”

Complete seven rounds for time of:
7 Handstand push-ups
7 Thrusters at 135 / 95 lbs
7 Knees to elbows
7 Deadlift at 245 / 165 lbs
7 Burpees
7 Kettlebell swing at 70 / 55 lbs
7 Pull-ups

Post time to comments.


CrossFit Lafayette makes 7 years open today!!!

Thank you to all of our members, this wouldn’t be possible without you!!!!

Wednesday

General Fitness

“Mary”

Complete as many rounds as possible in 20 min of:
5 Handstand push-ups
10 Pistols
15 Pull-ups

Post rounds to comments.

Competitor Training

Ten rounds for time of:
3 Weighted Pull-ups at 45 / 25 lbs
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.



Competitor Training WOD demo

Tuesday

Complete for total thrusters in 20 min:
Max thrusters at 95 / 65 lbs
400 Meter run

Run 400 Meters every time the bar is dropped or rested anywhere besides the front of the shoulders or at full lock out.

Post total Thrusters to comments.


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Amy D

Monday

General Fitness

Compete three rounds for time of:
10 Squat clean
10 Pull-ups
10 Sit-ups

Black = GHD sit-ups

Post weight used and time to comments.

Competitor Training

For time:
30 Squat clean at 225 / 155 lbs
30 Muscle-ups

Post time to comments.


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Alonso

Friday

General Fitness

30-20-10 rep rounds for time of:
Dumbbell snatch
Toes to bar
Push-ups

Post weight used and time to comments.

Competitor Training

Complete 5 rounds for time:
7 Front squat at 135 / 95 lbs
7 Jerk at 135 / 95 lbs
7 Thruster at 135 / 95 lbs
14 Toes to bar

Post time to comments

Wednesday

General Fitness

Complete as many rounds as possible in 15 min of:
10 Burpees
15 Wall-balls
30 Double-unders

Post rounds to comments.

Competitor Training

Complete as many rounds as possible in 15 min of:
4 Bar muscle-ups
8 Deficit handstand push-ups
12 Kettlebell swing at 70 / 55 lbs

Use 45 lb plates on either side of an abmat for the HSPU.

Post time to comments.


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Sarah doing box pistols


**Attention**

This Saturday we will be having a yoga class at CrossFit Lafayette at 10:00 AM.
Class price will be 8 dollars per person, (bring either cash or check).
Be sure to bring a yoga mat or towel!
There will not be a 9 am CrossFit class Saturday.

Tuesday

“Badger”

Complete three rounds for time of:
30 Squat cleans at 95 / 65 lbs
30 Pull-ups
800 Meter run

Post time to comments.


screen-shot-2016-12-06-at-1-30-26-am
So you’re probably thinking – “ugh, yoga is only for flexible skinny people.” I’m here to tell
you, this is far from the truth. Throughout my 200 hour yoga teacher training, I realized how
much of an impact yoga had not only on my physique, but my mentality. So no, you don’t have
to be flexible to do yoga, and yes yoga builds flexibility. Yoga can be a physical practice for
some, but it brings me to a place of acceptance, awareness, flexibility, and stability. Connecting
mind, body, and spirit. Not always feeling guilty about eating a slice of pizza, but bringing
awareness to how much I’m eating. This enlightenment is something I hope to share with others.
So join me throughout this journey! Together, we can connect as one. – Callie

**Attention**

This Saturday Callie Cormier will be hosting a Yoga class at CrossFit Lafayette!
Stay tuned, more details to come tomorrow!

Monday

“Diane”

21 – 15 – 9 rep rounds for time of:

Deadlift at 225 / 155 lbs
Handstand Push-ups

Post time to comments.

OR

Complete three rounds for time of:
10 Overhead squat 95 / 65 lbs
20 Box jump, 24″ / 20″
15 Kettlebell swing 55 / 35 lbs

Black = 135 / 95 lbs

Post time to comments.

Friday

Complete five rounds for time of:
12 Deadlift at 155 / 105 lbs
9 Dumbbell snatch
6 Toes to bar

Post dumbbell weight and time to comments.


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Darlene

Wednesday

General Fitness

Complete five rounds for time of:
400 Meter run
10 Lateral bar burpees
15 Power clean at 115 / 75 lbs

Post time to comments.

Competitor Training

Complete eight rounds for time of:
400 Meter run
10 Bar facing burpees
15 Power snatch at 115 / 75 lbs

Post time to comments.


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Christian

Tuesday

“CrossFit Total”

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

Post total to comments.



WOD demo

Congratulations!!

If you have been with us for the past 8 weeks then you have completed the 2 month strength cycle that we have been doing!
Today is to test you strength progress. These numbers will also be used for the percentages of our next strength cycle so be sure to do your best and keep a record of your scores. As always remember, do not push beyond your safe limits. Meaning never compromise your form to load more weight.
Have fun!!

Monday

General Fitness

Complete three rounds for time of:
25 Cal row
25 Wall-ball at 20 / 14 lbs
25 Pull-ups

Black = 30 / 20 lbs

Post time to comments.

Competitor Training

For time:
75 Chest to bar pull-ups
75 Wall-balls at 20 / 14 lbs
75 Calorie row

Post time to comments.

Saturday

Coaches Choice.

Wednesday

Partner WOD

The Gobbler

For time:
200 Meter run
100 Double-unders
200 Meter run
100 Sit-ups
200 Meter run
100 Push-ups
200 Meter run
100 Wall-balls at 20 / 14 lbs
200 Meter run
100 Burpees
200 Meter run
100 Kettlebell swing at 55 / 35 lbs
200 Meter run
100 Seconds of plank hold
200 Meter run
100 Knees to elbow

Teams of two divide the reps evenly but run the 200 Meter runs together.

Post time to comments.


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Devon and Cyndle

**Attention**
Holiday Schedule

Thursday Closed.
Friday Closed.

Tuesday

General Fitness

Complete two rounds for time of:
400 Meter run
35 Wall-ball at 20 / 14 lbs
20 Box jump, 24″ / 20″ box

Post time to comments.

Competitor Training

For time:
Run 1 Mile
75 Wall-balls at 30 / 20 lbs
50 Ring dips

Post time to comments.


screen-shot-2016-11-21-at-10-09-14-pm

Don’t forget to sign up for the 100 K Challenge!!
For more details and where to sign up, click the link below!!

Click here to sign up!!

Monday

Strength WOD

Back squat 2-2-2-2-2 reps at 97%

Metabolic Conditioning

Complete five rounds for time of:
6 Power snatch
12 Lateral bar Burpees
18 Pull-ups

Rest 2 min
Black = Chest to bar pull-ups

Post weight used and time to comments.


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Amy G

Saturday

Coaches Choice.


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Ashley

Friday

General Fitness

Strength WOD

Shoulder Press 5-5-5-5-5 reps at 90%

Metabolic Conditioning

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Power clean
Wall-balls at 20 / 14 lbs
Toes to bar
Box jumps, 24″ / 20″

Post weight used and time to comments.

Competitor Training

For time:
31 Muscle-ups

Perform 5 Power clean at 135 / 95 lbs and 10 Wall-balls at 20 / 14 lbs every time you come off the rings.

Post time to comments.


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We will miss you Lauren! Good luck in NOLA!

***Attention***

7:30 am class will be an open gym hour for today!

Wednesday

General Fitness

Strength WOD

Deadlift 5-5-5-5-5 reps at 90%

Metabolic Conditioning

“Diane”

21 – 15 – 9 rep rounds for time of:
Deadlift at 225 / 155 lbs
Handstand push-ups

Post time to comments.

Competitor Training

Double Diane

21-15-9-21-15-9 rep rounds for time of:
Deadlift at 225 / 155 lbs
Handstand push-ups

Post time to comments.


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Cyndle

Tuesday

General Fitness

Complete as many rounds as possible in 17 min of:
5 Pull-ups
5 Dumbbell snatch (right arm)
5 Pull-ups
5 Dumbbell snatch (left arm)
200 Meter run

Post weight used and time to comments.

Competitor Training

For time:
400 Meter run
15 Power snatches 155 / 105 lbs
25 Chest to bar pull-ups
400 Meter run
15 Squat snatches 155 / 105 lbs
50 Pull-ups
400 Meter run
15 Power snatches 155 / 105 lbs
25 Chest to bar pull-ups
400 Meter run

Post time to comments.



Warm up of the week demo

Monday

Strength WOD

Back squat 5-5-5-5-5 reps at 90%

Metabolic Conditioning

Complete five rounds for time of:
10 Thrusters at 95 / 65 lbs
15 Sit-ups
50 Double-unders

20 min cap
Black = 135 / 95 lbs and GHD sit-ups

Post time to comments.


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Congratulations to Devon on her first pull-up!!

Saturday

Strength WOD

Shoulder Press 3-3-3-3-3 reps at 95%

Metabolic Conditioning

“Christine”

Complete three rounds for time of:
Row 500 meters
12 Deadlifts at body weight
21 Box jump, 20 inch box

Post time to comments.



WOD demo

Friday

General Fitness

Complete seven rounds for time of:
5 Push-ups
10 Pistols (alternating)
15 Hang power clean

Post weight and time to comments.

Competitor Training

Complete six rounds for time of:
5 Hang power clean at 225 / 155 lbs
5 Bar muscle-ups
200 Meter run

Post time to comments.


dscf5949

Wednesday

Strength WOD

Deadlift 3-3-3-3-3 reps at 95%

Metabolic Conditioning

Complete as many rounds as possible in 15 min of:
10 Overhead squat at 95 / 65 lbs
15 Toes to bar

Black = 135 / 95 lbs

Post rounds to comments.


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Tuesday

Complete five rounds for time of:
30 Double-unders
20 Kettlebell swing at 55 / 35 lbs
10 Ring dips

Black = KBS at 70 / 55 lbs and Strict Handstand push-ups

Post time to comments.


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Amy D

Monday

Strength WOD

Back squat 3-3-3-3-3 reps at 95%

Metabolic Conditioning

Complete three rounds for time of:
400 Meter run or row
25 Wall-balls at 20 / 14 lbs
20 Pull-ups
15 Burpee box jumps at 24″ / 20″

Black = Chest to bar pull-ups

Post run or row and time to comments.


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Austin SCF

Saturday

Coaches Choice.


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Amy G

Friday

Amanda’s Wedding WOD – The Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings at 35 lbs
50 Walking Lunges
50 Knees to elbows
50 Push press at 45 lbs
50 Back extensions
50 Wall ball at 20 / 14 lbs
50 Burpees
50 Double-unders

Post time to comments.


14570387_10157492303665705_7011287662460434736_n
Congrats Amanda!!

Wednesday

Strength WOD

Deadlift 5-5-5-5-5 reps at 85%

Metabolic Conditioning

For time:
30 Clean and Jerk at 155 / 105 lbs

Every time you drop the bar, complete 5 toes to bar.

Post time to comments.

Tuesday

For time:
800 Meter run
50 Thrusters at 45 / 35 lbs
50 box jumps, 24″ / 20″ box
400 Meter run
35 Thrusters at 45 / 35 lbs
35 box jumps, 24″ / 20″ box
200 Meter run
25 Thrusters at 45 / 35 lbs
25 box jumps, 24″ / 20″ box

Post time to comments.


dsc_0307
Congratulations to Brandon Francesconi on getting married this past weekend and for being our new Member of the Month!!!

Halloween

Strength WOD

Back squat 5-5-5-5-5 reps at 85%

Metabolic Training

Complete as many rounds as possible in 31 min of:
31 Walking lunges
31 Sit-ups
31 Wall-balls
31 Double-unders

Post rounds to comments.


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Jennifer


Feel free to come workout in costume all day today!!!

Saturday

Coaches Choice.


dscf6937

Friday

Strength WOD

Shoulder Press 3-3-3-3-3 reps at 90%

Metabolic Conditioning

For time:
50 Cal row
50 Box jump over at 24″ / 20″
50 Burpees
50 Hang power clean at 95 / 65 lbs

Post time to comments.


dscf6914
Alonso


***Attention***

There will be no evening classes today. Morning only.

Wednesday

Strength Wod

Deadlift 3-3-3-3-3 reps at 90%

Metabolic Conditioning

10-9-8-7-6-5-4-3-2-1 Rep rounds for time of:
Kettlebell swing at 55 / 35 lbs
Walking lunges at 55 / 35 lbs
Sit-ups

Black = 70/55 lb Kb and GHD sit-ups

Post time to comments.


img_3854

Tuesday

Complete as many rounds as possible in 20 min of:
10 Toes to bar
15 Deadlift
50 Double-unders

Post weight used and rounds to comments.


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Elise

Monday

Strength WOD

Back squat 3-3-3-3-3 at 90%

Metabolic Conditioning

Complete three rounds for time of:
400 Meter run
4 Rounds of “Cindy”

20 min cap

Post time to comments.


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Amy D


**Attention**

There will be no 4:30 Pm class today.

Thursday

Sarah’s Wedding WOD

Complete as many rounds as possible in 20:16

10 Push-ups
22 Walking Lunges
10 GHD sit-ups
22 Air squats

Post rounds to comments.


13173819_10153715672581936_4693660388805719026_n
Congrats Sarah!!

Wednesday

General Fitness

Strength WOD

Deadlift 5-5-5-5-5 reps at 80%

Metabolic Conditioning

For time:
75 Wall-balls
50 Calorie row
25 Toes to bar

Post time to comments.

Competitor Training

3-6-9-12-15-18-21-24 rep rounds for time of:
Handstand Push-ups
Power clean at 135 / 95 lbs

Post time to comments.


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Lyndsey

Monday

Strength WOD

Back squat 5-5-5-5-5 reps at 80%

Metabolic Conditioning

Heartbreak Kid

Complete three rounds for time of:
10 Front Squats at 135 / 95 lbs
20 Pull-ups
50 Double unders

20 min cap
Black = Front squat at 185 / 115 lb and Chest to bar pull-ups.

Post time to comments.

Optional Gymnastics WOD

For time:
30 Muscle-ups

Post time to comments.


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Jack

Friday

Strength WOD

Shoulder press 3-3-3-3-3 reps at 85%

Metabolic Conditioning

For time:
1,000 Meter row
Then three rounds of:
20 Dumbbell snatch (alternating)
50 Double-unders

Post weight and time to comments.


dscf6939

Wednesday

General Fitness

Strength WOD:

Deadlift 3-3-3-3-3 reps at 85%

Metabolic Conditioning

For time
21-15-9
Kettlebell swing
GHD sit-ups

For 400 Meters before and after all rounds.

Post weight used and time to comments.

Competitor Training

Complete three rounds for time of:
7-6-5 Unbroken Muscle-ups
7-6-5 Unbroken power clean at 185 / 115 lbs
rest 3 min

Post times from each round to comments.


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Poojam

Tuesday

Complete as many rounds as possible in 10 min of:
7 Clean and jerk at 135 / 95 lbs
12 Push-ups

Rest 10 min then

Complete as many rounds as possible in 10 min of:
10 Toes to bar
10 Front squat at 135 / 95 lbs

Black = Both AMRAPs start with 50 Wall-ball at 20 / 14 lbs.

Post rounds from each AMRAP to comments.


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Roy

Monday

General Fitness

Strength WOD

Back squat 3-3-3-3-3 at 85%

Metabolic Conditioning

Complete four rounds for time of:
7 Chest to bar pull-ups
10 Power Cleans at 155 / 105 lbs
25 Wallballs at 20 / 14 lbs

20 min cap

Post time to comments.

Competitor Training

Complete three rounds for time of:
20 Burpees
20 Chest to bar pull-ups

Post time to comments.



WOD demo

Saturday

General Fitness

Coaches choice.

Competitor Training

For time:
400 Meter run
21 Thrusters at 135 / 95 lbs
21 Pull-ups
400 Meter run
15 Squat snatch at 185 / 115 lbs
15 Chest to bar pull-ups
400 Meter run
9 Bar facing burpees
9 Bar muscle-ups
400 Meter run

Post time to comments.



Mastering the bar muscle-up

Friday

Strength WOD

Shoulder press 5-5-5-5-5 at 75%

Metabolic Conditioning

Every minute on the minute for 24 min:
Odd: 2 to 5 Power clean
Even: 200 Meter run

Post weight used to comments.

Wednesday

Strength WOD

Deadlift 5-5-5-5-5 at 75%

Metabolic Conditioning

Compete three rounds for time of:
40 Air squats
30 Kettlebell swing at 55 / 35 lbs
20 Ring dips
800 Meter run

20 min cap

Post time to comments.

Tuesday

Complete as many rounds as possible in 10 min of:
10 Toes to bar
15 Wall-ball at 20 / 14 lbs

Rest 5 min

Complete as many rounds as possible in 10 min of:
7 Pull-ups
10 Deadlift

Black = Muscle-ups instead of pull-ups

Post deadlift weight and rounds from each WOD to comments.


DSC_0127
Congratulations to Amanda for being our new member of the month!!

Strength WOD

Back squat 5-5-5-5-5 at 75%

Metabolic Conditioning

Complete five rounds for time of:
5 Squat clean at 135 / 95 lbs
7 Box jump over, 24″ / 20″
9 Push-ups
50 Double-unders

Black = squat clean at 185 / 115 lbs and strict handstand push-ups
20 min cap

Post time to comments.


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Saturday

Partner WOD

For time:
800 Meter run
100 Wall-balls
800 Meter run
100 Wall-balls

Teams of two.
One partner works at a time on the wall-balls.
Run the 800s together.

Post time to comments.


DSC_1505
Good Luck to Kenny Hunter competing today at Blackham!!


***Attention***

There will only be a 10 AM class today!

Friday

General Fitness

For time:
20 Pull-ups
10 Power snatch
30 Push-ups
10 Power snatch
40 Air squat
10 Power snatch

Post weight used and time to comments.

Competitor Training

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Power snatch at 115 / 75 lbs
Thruster at 115 / 75 lbs
Lateral bar burpee

Post time to comments.


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Power Hour


**Attention**

There will only be a 10 am class tomorrow morning

Thursday

Deadlift 1-1-1-1-1 reps

Shoulder press 1-1-1-1-1 reps

Post loads from each movement to comments.


Wednesday

Coaches choice.

Tuesday

General Fitness

For time:
100 double-unders
25 toes-to-bars
25 Deadlift at 225 / 155 lbs
50 box jump overs, 24″ / 20″

Post time to comments.

Competitor Training

Complete as many rounds as possible in 15 min of:
10 Deadlift
10 Hang power clean
10 Front squat
10 Jerk
10 Overhead squat

Weight = 115 / 75 lbs

Post rounds to comments.


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Monday

Strength WOD

Back squat 1-1-1-1-1 reps

Post weight to comments.

Then:

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps to comments.

Friday

Complete three rounds for time of:
400 Meter run
21 Bar facing burpees
15 Overhead squat
9 Toes to bar

Post weight used and time to comments.


pensacola-beach-brawl
Good luck to all the CFL athletes competing in the Pensacola Beach Brawl today



***Attention***

There will be an abbreviated schedule this weekend due to our coaches attending and participating in the Pensacola Breach Brawl!

Today there will be no 6:30 am or 7:30 am class

Saturday closed.

Mon no 12:15 noon class.

Tues no 12:15 noon class.

Thursday

Goat day / Makeup day


dscf6558

***Attention***

There will be an abbreviated schedule this weekend due to our coaches attending and participating in the Pensacola Breach Brawl.

Today there will be no 7:30 am or 12:15 noon class

Friday there will be no 6:30 am or 7:30 am class

Saturday closed.

Mon no 12:15 noon class.

Tues no 12:15 noon class.

Tuesday

Complete as many rounds as possible in 15 min of:
10 Deadlift
15 Wall-ball at 20 / 14 lbs
30 Double-unders

Post weight used and time to comments.


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Power Hour

**Attention**

There will be an abbreviated schedule this weekend due to our coaches attending and participating in the Pensacola Breach Brawl.
More updates coming soon!

Monday

General Fitness

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 rep rounds for time of:
Pull-ups
Push-ups
Sit-ups
Squats

20 min cap

Post time to comments.

Competitor Training

Complete three rounds for time of:
10 Jerk at 205 / 125 lbs
20 Box jump over, 24″ / 20″ box
30 Handstand Push-ups

Post time to comments.



Saturday

Coaches Choice



Food for thought, no pun intended.

Friday

General Fitness

For time:
1,000 Meter row
Then three rounds of:
20 Deadlift at 115 / 75 lbs
25 Double-unders
10 Thrusters at 115 / 75 lbs
25 Double-unders

20 min cap

Post time to comments.

Competitor Training

Complete as many rounds as possible in 10 min of:
10 Power snatch at 135 / 95 lbs
15 Chest to bar pull-ups

Post rounds to comments.


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Power hour

Wednesday

General Fitness

Complete five rounds for time of:
5 Jerk
10 Toes to bar
15 Box jump at 24″ / 20″

20 min cap

Post weight used and time to comments.

Competitor Training

Complete three rounds for time of:
3 Legless rope climb (from seated on the floor)’
21 Box jump overs at 24″ / 20″
10 Jerk at 205 / 125 lbs

Legs can be used for rope climb decent.
20 min cap

Post time to comments.

Tuesday

General Fitness

Complete three rounds for time of:
200 Meter med ball run
10 Pull-ups
15 Med ball facing burpees
20 Wall-ball at 20 / 14 lbs

20 min cap

Post time to comments.

Competitor Training

For time:
15 Dumbbell thrusters at 50 / 35 lbs (each)
12 Muscle-ups
15 Dumbbell thrusters at 50 / 35 lbs (each)
12 Muscle-ups
1000 meter row
20 Sandbag facing burpees
400 Meter sandbag run at 100 / 70 lbs

20 min cap

Post time to comments.


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Power Hour

Labor Day

Rest Day

Gym Closed.


Happy-Labor-Day-PicturesTo-Color
Happy Labor Day!

Friday

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


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Congratulations to Alexis on being our new Member of the Month!!!!

I was one of those people that bad mouthed CrossFit before I knew much about it. We all know the stigma that sometimes surrounds it: CrossFit is really dangerous, everyone has bad form, gets injured, etc. Everyone’s seen those CrossFit fails videos. Little did I know that CrossFit would be one of the best things I’ve ever been a part of. I started my CrossFit journey in January 2016. I was at a point in my life where I needed a change. I had always been athletic, but once I started college I let all of that go to focus on school and work. Once I graduated, I wasn’t happy. I had no energy. I was weak. I was putting on fat. I didn’t like my physique. I had no confidence. Over the past couple years I tried out different things to get back in shape. Nothing seemed to stick. The gym had always been an intimidating place for me. That’s when I came across this ad on Facebook, CrossFit New You. Well isn’t that a coincidence? I had been trying to change my habits and lifestyle to a healthier one. I thought it was a gimmick, but it drew me in once I read the article. I completed the 6 week women’s only boot camp with Wes, I changed my diet, and I saw results faster than I ever had before. I was hooked. Not only did I like the results, I actually looked forward to working out every day with the morning crew. In my first few months I was down 10% body fat and getting stronger every day. Fast forward 8 months. I have energy. I’m happy. I’m strong. I’m confident. I thought CrossFit wasn’t for me. I was so wrong. CrossFit has changed me for the better!

I want to say thank you to Wes for putting on the boot camp. If not for the women’s only aspect and you easing us into CrossFit comfortably, I doubt I would have ever signed up. Also a huge thank you to my coach, Maria. I appreciate the time spent tweaking my diet and creating a strength training routine so that I can meet my personal goals. You have pushed me far beyond what I ever thought I was capable of and your motivation keeps me going. Scott, for all the extra technique work and fixing me up when I need it. And of course to all the people who have been there as we have all hit PR’s, met our goals, set new ones, and have gotten stronger, faster, and healthier. Y’all are AWESOME!!

Wednesday

For time:
Run 1 mile
50 Lateral bar burpees
25 Power snatch

Post weight used and time to comments.


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Liz

Tuesday

CrossFit Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 / 95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 / 95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 / 95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 / 95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 / 95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 / 95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post total reps to comments.



CrossFit – Open Workout 13.4 – Movement Standards

Monday

General Fitness

Complete four rounds for time of:
20 Wall-balls at 20 / 14 lbs
20 Kettlebell swing at 55 / 35 lbs
200 Meter run

20 min cap

Post time to comments.

Competitor Training

Complete five rounds for time of:
20 Wall-balls at 20 / 14 lbs
10 Kettlebell swing at 70 / 55 lbs
20 Handstand push-ups
10 Kettlebell swing at 70 / 55 lbs

Post time to comments.


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Power Hour

Friday

Complete five rounds for time of:
7 Toes to bar
10 Thrusters at 95 / 65 lbs

Post time to comments.

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.

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