Wednesday

Complete three rounds for time of:
25 Wall Ball at 20 / 14 lbs
25 Kettlebell swing at 70 / 55 lbs

Post time to comments.



David, Terrence and Andre at the Rose City Ruckus last year

Tuesday

For time:
1,000 Meter Row OR Run
40 Pull-Ups
30 Thrusters at 95 / 65 lbs
20 Lateral Barbell Burpees

20 min cap

Post run or row and time to comments.


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Ashley, Wesley and Taylor at the Maddie’s Footprints charity 5k this past weekend

Monday

For time:
7-6-5-4-3-2-1 Muscle ups
14-12-10-8-6-4-2 Burpee Box Jumps at 24″ / 20″ Box

20 min cap

Post time to comments.


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Adrien

Sunday

Conquering Lions

Complete as many rounds as possible in 15 min of:
3 Clean and Jerk at 135 / 95 lbs
6 Hand release push-ups
9 Games standard Box jump, 30″/ 24″ box

Post rounds to comments.


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***Attention***

Today we will be having a WOD and the Game Day! Festivities will start at 11:00 Am at the gym with a special “Conquering Lions” WOD. Then we will move the party to Tap Room to watch the game and cheer on the Saints!! Anyone and everyone is invited to participate in either or both activities.

Saturday

Team WOD

For time:
40-30-20-10 rep rounds of:
Overhead Squat at 95 / 65 lbs
Toes to bar

Immediately followed by:

40-30-20-10 rep rounds of:
Wall Ball at 20 / 14 lbs
Burpees

Teams of 2 athletes with only one person working at a time.

Post time to comments.


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Alivia

Friday

10-8-6-4-2 rep rounds for time of:
Clean and Jerk at 135 / 95 lbs

Perform 2 rounds of “Cindy” after every set.
Black = Squat clean thrusters
20 min cap

Post time to comments.


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Liz

Thursday

Complete five rounds for time of:
20 Pull-ups
15 Sit-ups
10 Ring dips
Rest 3 min

Black = Chest to bar pull-ups AND GHD sit-ups

Subtract the 12 min rest and post time to comments.


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***Attention***

This Sunday we will be having a WOD and the Game Day! Festivities will start at 11:00 Am at the gym with a special “Conquering Lions” WOD. Then we will move the party to Tap Room to watch the game and cheer on the Saints!! Anyone and everyone is invited to participate in either or both activities.

Wednesday

For Time:
15 Power Snatch at 135 / 95 lbs
100 Double unders
12 Power Snatch at 155 / 105 lbs
100 Double unders
9 Power Snatch at 185 / 115 lbs
100 Double unders
6 Power Snatch at 205 / 135 lbs

20 min cap

Post time to comments.


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Malika

Tuesday

Complete as many rounds as possible in 20 min of:
15 Handstand push-ups
15 Pistols
15 Toes to bar

Post rounds to comments.


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Kenny and Adrien at the Warrior Dash this past weekend!!

Monday

For time:
2,000 Meter row
50 Burpees
800 Meter run
50 Burpees
800 Meter run

30 min cap

Post time to comments.


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Josh and Ashley at the Warrior Dash this past weekend!

Saturday

21-15-9-15-21 rep rounds for time of:
Deadlift at 185 / 115 lbs
Wall ball at 20 / 14 lbs

Post time to comments.


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Brooke

Friday

Complete three rounds for time of:
500 Meter row
30 Games standard Box Jump, 24″ / 20″ box
20 Push Press at 115 / 80 lbs

20 min cap

Post time to comments.


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b. at the Disney Fit Challenge competition

Thursday

Complete five rounds for time of:
400 Meter run
15 Kettlebell swing at 55 / 35 lbs
10 Toes to bar

Post time to comments.


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Jenci

Wednesday

21-15-9 rep rounds for time of:
Power Clean at 155 / 105 lbs
Bar Facing Burpee

20 min cap

Post time to comments.


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Congratulations to Cheyenne on her first Muscle-Up!!!!

Tuesday

Complete three rounds for time of:
10 Double Dumbbell Push Press
10 Box Jump, 40″ / 30″ box

Post time to comments.

AND

For time:
100-80-60-40-20 Double unders
25-20-15-10-5 Sit-ups

Black = GHD sit-ups

Post time to comments.


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Emmanuel

Monday

30-20-10-5 rep rounds for time of:
Chest to bar Pull ups
Thrusters at 95 / 65 lbs

20 min cap

Post time to comments.


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Donna

Saturday

Complete as many rounds as possible in 30 min of:
1 Strict Handstand push-up
2 Squat Clean at 135 / 95 lbs
3 Burpees

Post rounds to comments.


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Darrel

Friday

Complete five rounds for time of:
12 Kettlebell swing at 70 / 55 lbs
12 Toes to bar
250 Meter row

Post time to comments.


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Kareal doing double kettlebell Russian swings

Thursday

Back squat 3-3-3-3-3 reps.

Shoulder press 3-3-3-3-3 reps.

Post loads to comments.


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Tiffany and Samantha at the Disney Fit Challenge this past weekend!

Wednesday

Complete as many rounds as possible in 15 min of:
5 Deadlift
15 Air squat
30 Double-under

Post weight used and rounds to comments.


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b. after competing in one of the events at the Disney Fit Challenge competition!

Tuesday

For Time:
800 Meter Run

Then complete five rounds of:
12 Chest to bar pull-ups
9 Squat Snatch at 95 / 65 lbs
6 Strict handstand push-up

Then:
800 Meter Run
20 Burpees

25 min cap

Post time to comments.


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Jevin competing at the Pensacola Brawl this past weekend!

Monday

“Grace”

For time:
30 Clean and Jerk at 135 / 95 lbs

Post time to comments.


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Fresh paint

Saturday

Complete as many rounds as possible in 30 min of:
500 Meter row OR 400 Meter run
10 Chest to bar pull-ups

Post rounds to comments.


Screen Shot 2014-09-27 at 2.23.57 AM
Good luck to Samantha, Tiffany and b. competing in the Disney Fit Challenge this weekend in Orlando!

Friday

Complete three rounds for time of:
60 Double unders
30 Wall Ball at 20 / 14 lbs
15 Deadlift at 245 / 175 lbs

20 min cap

Post time to comments.


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Anna doing banded pull-ups

Thursday

Complete five rounds for time of:
10 Pistols (alternating)
10 Kettlebell snatches at 70 / 55 lbs (alternating)

Post time to comments.


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Congratulations to Jordan on his first Muscle-Up!!!

Wednesday

Complete five rounds for time of:
7 Push jerk at 155 / 105 lbs
5 Muscle-ups

20 min cap

Post time to comments.


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Don’t forget Oct 28th will be our 2nd annual Halloween costume party at the 5:30 PM class!!!

Tuesday

10-9-8-7-6-5-4-3-2-1 Rep rounds for time of:
Front Squat at 155 / 105 lbs

Run 200 meters after each round.
20 min cap

Post time to comments.


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CrossFit Lafayette

Forging Elite Fitness