Saturday

With a running clock…
A. AMRAP 5
12 Box Jump Overs, 24/20″
12 Bar Facing Burpees
12 Front Squats, 135/95

Rest 5 Minutes

B. AMRAP 5
10 Box Jump Overs, 24/20″
10 Bar Facing Burpees
10 Front Squats, 135/95

Rest 5 Minutes

C. AMRAP 5
8 Box Jump Overs, 24/20″
8 Bar Facing Burpees
8 Front Squats, 135/95

Post rounds from each AMRAP to comments.


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Adrienne

Friday

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 Deadlift at 115 / 75 lbs
5 Snatches at 115 / 75 lbs

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Post rounds and reps completed for 15.1 and load for 15.1a to comments.



15.1 and 15.a Standards

**Attention**

All athletes competing in the open must watch this entire video.

Thursday

Snatch 5-5-5-5-5 reps

Post loads to comments.


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Josh

Wednesday

Complete four rounds for time of:
12 Jerks at 135 / 95 lbs
12 Box Jumps, 24″ / 20″ box
12 Cleans at 135 / 95 lbs
12 Chest to bar Pull ups

Post time to comments.


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Ashlee

Tuesday

With a continuously running clock do one Muscle-up the first minute, two Muscle-ups the second minute, three Muscle-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.


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Amy and Cory



**Attention**
Due to wheather, there will be no AM classes today.

Monday

Complete as many rounds as possible in 12 min of:
50 Double unders
20 Kettlebell swing at 70 / 55 lbs
7 Jerk at 185 / 115 lbs

Post rounds to comments.


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Don

Saturday

TABATA Intervals

Complete 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:
Row for Calories
Push-Ups
Abmat Sit-Ups
Box Jump, 24″ / 20″ box

Complete all 8 rounds before moving to next movement.

Post total reps from all 32 intervals to comments.


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Eric

Friday

Every minute on the minute for as long as possible…
7 Thruster at 75 / 55 lbs
7 Pull ups
7 Burpees

If you can’t get at least 9 rounds EMOM, switch to 7 rounds for time.

Post scores to comments.



CrossFit Games Update: February 18, 2015

Thursday

Thruster 10-10-10-10-10 reps

Post loads to comments.


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Brittany

Wednesday

Complete seven rounds for time of:
7 Box Jumps, 30″ / 24″ box
Sprint 150 feet
7 Kettltebell swing at 70 / 55 lbs
Sprint 150 feet

Rest 2 minutes between rounds

Post total time to comments.


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Amy

Mardi Gras

Rest Day

Gym closed.


10985468_10104279921215605_5691926567115004548_n
CFL girls at the Lundi Gras Bar-a-thon

Monday

Partner WOD

Complete as many rounds as possible in 20 min of:
100 Wall ball at 20 / 14 lbs
100 Double unders
80 Box Jump, 24″ / 20″ box
80 Toes to bar
60 Chest to bar pull-ups
60 Burpees
40 Power clean at 145 / 95 lbs
40 Jerks at 145 / 95 lbs
20 Snatch at 145 / 95 lbs
20 Muscle-ups

Teams of two athletes. Only person works at a time.

Post rounds to comments.


10865896_887566834597521_3228490189795699348_o
CFL Sunday Funday at the Sky Zone



**Attention**

There will be no classes tomorrow for Mardi Gras.
Normal schedule will resume on Wednesday.

Valentine’s Day

Partner Wod

Complete five rounds for time:
20 Partner pistols
40 Meter Wheel barrow
60 Double-unders

Work doesn’t have to be divided evenly. One person works at a time on the double unders.

Post time to comments.


image
Partner Pistols

Friday

For time:
15-12-9 rep rounds of:
Thruster at 115 / 80 lbs
Chest to bar Pull-ups
Then:
15-12-9 rep rounds of:
Burpee Box jump, 24″ / 20″ box
Squat Clean at 115 / 80 lbs

20 min cap

Post time to comments.


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Justin

Thursday

Back squat 5-5-5-5-5 reps.

Post loads to comments.



Solving front rack problems | Feat. Kelly Starrett | Ep. 99 | MobilityWOD

Wednesday

25-20-15-10-5 rep rounds for time of:
Snatch
Toes to bar

Snatch weight increases each round as follows:
95 / 65 lbs
135 / 95 lbs
155 / 105 lbs
185 / 135 lbs
205 / 145 lbs

25 min cap

Post time to comments.


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Alicia, Sammy V, Amy and Tyrus

Tuesday

For time:
75 Wall Balls at 20 / 14 lbs
60 Games standard Box Jumps, 24″ / 20″ box
45 Chest to bar Pull ups
30 Power clean at 135 / 95 lbs
15 Muscle ups

20 min cap

Post time to comments.


Lundi Gras Run
Next Monday is the Lundi Gras Bar-a-Thon!!
click here to sign up now
Don’t forget to use Promo code: BURPEES-4-BEER for a discount!!

Monday

Complete four rounds for time of:
10 Overhead squat at 135 / 95 lbs
50 Double Unders
10 Deadlift at 225 / 155 lbs
50 Double unders

Athletes may only use one bar and change their own plates during the workout.
20 min cap

Post time to comments.


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Angelique Sun Chee Fore

Saturday

Complete as many rounds as possible in 20 min of:
1 Deadlift
10 Toes to bar
15 Bar facing burpees

Black = 405 / 285 lbs

Post weight used and rounds to comments.


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Chad

Friday

Complete two rounds for time of:
25 Games standard Box Jumps, 24″ / 20″ box
20 Chest to bar pull-ups
15 Handstand push-ups
10 Squat Snatch at 135 / 95 lbs

20 min cap

Post time to comments.


Screen Shot 2015-02-06 at 12.18.47 AM

**Attention**

This Sunday we will be having a Sunday fun day at the Sky zone at 10 am. You can reserve your spot online at SkyZone.com. After we will be eating at Social at 11:30. All are welcome to attend!!

Thursday

Complete three rounds for time of:
15 Toes to bar
12 Wall-ball at 20 / 14 lbs
9 Burpee box jump, 24″ / 20″ box

Begin the work out with 150 Double-unders
Black = 30 / 20 lb med ball

Post time to comments.


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Wednesday

Team WOD

Complete as many rounds as possible in 20 min of:
Station 1: Row for Calories
Station 2: 50 Feet double Kettlebell Walking lunges at 70 / 55 lbs
Station 3: Rest

Teams of Three Athletes. Rotate stations when lunge is complete. Score is total calories on the rower.

Post calories to comments.


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Justin



**Attention**

There will be no 4:30 Pm class today.

Tuesday

Complete five rounds for time of:
12 Thruster at 95 / 65 lbs
12 Toes to bar

Post time to comments.


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Andre

Monday

Complete as many rounds as possible in 15 min of:
1 Clean and Jerk at 155 / 105 lbs
1 Round of “Cindy”
2 Clean and Jerks at 155 / 105 lbs
1 Round of “Cindy”
3 Clean and Jerks at 155 / 105 lbs
1 Round of “Cindy”

Continue to add 1 Clean and jerk after every round of “Cindy”

Post rounds to comments.


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Saturday

Team WOD

Complete as many rounds as possible in 20 min of:
30 Thrusters at 115 / 80 lbs
30 Box Jumps at 24 / 20 lbs
30 Kettlebell swing at 70 / 55 lbs
30 Chest to bar Pull-ups

Teams of two athletes. One person works at a time. Divide the reps as desired.

Post rounds to comments.


10426129_777252975690003_4420753717318842126_n
Good luck to b., Terrence, Drew, David and Wesley competing in the Fittest Games this weekend in Austin Texas!!

Friday

Complete three rounds for time of:
30 Cal Row
15 Dead lift at 225 / 155 lbs
30 Wall Balls at 20 / 14 lbs

Post time to comments.



Andre, Adrienne, Cheyenne and Maria

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