Two rounds for time of:
750 Meter row
20 Handstand push-ups
50 Double-unders

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Sarah Diesi

Five rounds for time:
10 Front squats
20 GHD sit-ups

Pick a load for all five rounds. Total score is front squat load in pounds divided by time to completion in seconds for all five rounds. Weight must start off the ground. Squat cleaning the first rep does not count towards your front squats. You must stand up all the way before starting.

Post score to comments.

Pete’s Birthday WOD:

2 person relay for time of:
800 Meter run
27 Pull-ups
400 Meter run
27 Kettlebell swing at 55 / 35 lbs
200 Meter run
27 Burpees

Each team will have 2 people (guy and girl).
Each segment of the relay consists of the run then the next movement before the next person starts.
If you do not have a partner, rest the the amount of time it takes you to do each segment of the relay.

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Pete’s first one-armed handstand!

Tier 2 Rest Day

Three rounds for time of:
10 Squat clean thrusters at 115 / 75 lbs
15 Ring-dips
200 Meter sprint
Rest 2 minutes

If you cannot do full range of motion ring-dips, sub burpees for today.

Post total time to comments.

Jay Leblanc doing overhead squats

For time:
1,000 Meter row
21 Deadlift at 225/ 155 lbs
9 Flying push-ups, 20 / 12 in box

500 Meter row
15 Deadlift at 225/ 155 lbs
15 Flying push-ups, 20 / 12 in box

250 meter row
9 Deadlift at 225/ 155 lbs
21 Flying push-ups, 20 / 12 in box

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Melissa warming up at Regionals

Three rounds, 21-15- and 9 reps, for time of:
Overhead squats at 135 / 95 lbs
Chest to bar pull-ups

Bar starts on the ground.

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At the beginning of every minute perform 5 Kettlebell swings at 55 / 35 lbs, for the rest of the minute perform as many burpees as you can. At the beginning of the next minute perform 5 Kettlebell swings at 55 / 35 lbs and then max rep burpees and so on until you reach 50 total burpees. Post the total number of minutes it took to reach 50 burpees.

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Tier 2 Rest Day

“Nutts”

For time:
10 Handstand push-ups
15 Deadlifts at 250 / 205 lbs
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots at 20 / 14 lbs
200 Double-unders
400 Meter run with a 45 / 25 lb plate

Post times to comments.

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Can you tell which CrossFit object this gecko is sitting on? First person to post the correct answer will receive a free CrossFit Lafayette T-shirt! (Shirt will be given upon completion of today’s hero WOD.)

Row 3K

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Samantha and Carrie demonstrate partner deadlifts

“The Dirty Thirty”

30 Meters wheelbarrow walk
30 Wall-ball throws to partner over 10 ft bar
30 Clapping sit-ups
30 Partner rope jumps
30 Partner deadlifts

Get a partner and divide the work equally (not including the clapping sit-ups).

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For time:
1 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
2 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
3 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
4 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
5 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
6 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
7 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
8 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
9 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
10 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Squats

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