Thursday

Strength WOD:

Back squat 5-5-5-5 reps

Post loads to comments.

Metabolic WOD:

For time:
75 Chest to bar pull-ups

Post time to comments.


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Melissa



***Attention***
There will be no 4:30 Pm class this Friday

Wednesday

Every minute on the minute for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks

If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Black = 185 / 135 lbs

Post weight used and rounds to comments.


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Liz and Adrienne

Tuesday

Complete three rounds for time of:
30 Wall ball at 20 / 14 lbs
30 Box Jump, 24″ / 20″ box

Post time to comments.


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Kenny

Monday

For time:
100 Thrusters at 75 / 55 lbs
1000 Meter Row

20 min cap

Post time to comments.


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Karen

Saturday

Complete three rounds for time of:
75 Double Unders
50 Air Squats
25 Calorie Row

Post time to comments.


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Amy

Friday

Complete as many rounds as possible in 8 min of:
5 Deadlift at 135 / 95 lbs
5 Hang Power Cleans at 135 / 95 lbs
5 Front Squat at 135 / 95
5 Jerks at 135 / 95

Post rounds to comments.


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Thursday

Overhead squat 3-3-3-3-3 reps.

Post loads to comments.


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Josh

Wednesday

For time:
100 Double-unders
21 Thrusters at 115 / 85 lbs
5 Rope climb
15 Thrusters at 115 / 85 lbs
3 Rope climb
9 Thrusters at 115 / 85 lbs
1 Rope climb

12 min cap

Post time to comments.


_DSF3030
Thanks to everyone that came out to support the cause this past Sunday!!

Tuesday

Team WOD

For time:
30 Lateral Burpee Box Jump Overs, 20″ box
30 Snatches at 155 / 105 lbs
30 Lateral Burpee Box Jump Overs, 20″ box
30 Clean and Jerks at 155 / 105 lbs
30 Lateral Burpee Box Jump Overs, 20″ box
30 Thrusters at 155 / 105 lbs

Teams of two athletes. One person works at a time. Partition the reps as needed.
25 min cap

Post time to comments.


Screen Shot 2015-01-19 at 9.54.26 PM
It’s time to sign up for the 2015 CrossFit Games Open!!!

www.games.crossfit.com

Monday

Complete two rounds for time of:
40 Chest to bar pull-ups
30 Calorie row
20 Overhead squat at 205 / 135 lbs

20 min cap

Post time to comments.


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Kevin and Sammy V

Saturday

Complete three rounds for time of:
30 Wall Balls at 20 / 14 lbs
30 Sumo Dead High Pulls at 75 / 55 lbs
40 Box Jumps, 20″ box
40 Push Press at 75 / 55 lbs
20 / 15 Cal Row

rest exactly 1 minute after each round.

Post time to comments.


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Priscilla

Friday

Coaches Choice


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Liz

Thursday

Complete three rounds for time of:
500 Meter row
30 Pistols
20 Deficit handstand push-ups

Use a pair of 25 lb plates for the deficit HSPU.

Post time to comments.


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Malika

Wednesday

Complete four rounds for time of:
7 Deadlifts
60 Double-unders

Post weight used and time to comments.


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Adrienne

Tuesday

Partner WOD

Complete as many rounds as possible in 20 min of:
30 Lateral Bar Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans

Power Clean weight increases each round as follows:
Round 1 – 135 / 95 lbs
Round 2 – 155 / 105 lbs
Round 3 – 185 / 135 lbs
Round 4 – 205 / 145 lbs
Round 5 – 225 / 155 lbs

If you get to round 5, complete max reps at the final weight.
No coed teams.

Post rounds to comments.


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Jenci

Monday

21 – 15 – 9 rep rounds for time of:
Thruster at 95 / 65 lbs
Front Squat at 95 / 65 lbs
Wall Ball at 20 / 14 lbs

20 min cap

Post time to comments.



This Sunday at 2 PM

Saturday

For time:

30 Muscle-ups

Post time to comments.


3:03 30 Muscle-Ups for time: Connor Cackovic from Connor Cackovic on Vimeo.

WOD demo

Friday

Complete three rounds for time of:
10 Cleans at 155 / 105 lbs
15 Burpee Box Jump Overs, 24″ / 20″ box
20 Wall Ball at 20 / 14 lbs

Black = 30 / 20 lb ball
15 min cap

AND

Complete three rounds for time of:

15 Deadlift at 245 / 165 lbs
15 Dumbbell or Kettlebell Push Press

10 min cap

Post weight used and time to comments.


IMG_4326-2
Burpee pull-ups

Thursday

Complete three rounds for time of:
75 Double-unders
10 Bar muscle-ups

Post time to comments.


IMG_4332 copy
How much sleep do the pros get

Wednesday

Strength WOD:

Front squat 3-3-3-3-3 reps

Post loads to comments.

Metabolic WOD:

Complete three rounds each for time of:
1,000 Meter row

Rest as needed between efforts.

Post times to comments.


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Taylor and Eric

Tuesday

Team WOD

Complete ten rounds for time of:
5 Strict handstand push-ups
10 Power Clean at 135 / 95 lbs
15 Burpees
20 Kettlebell swing at 55 / 35 lbs
25 Wall Ball at 20 / 14 lbs

30 min cap
Teams of two athletes take turns completing a full round before switching.

Post time to comments.


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Kevin and David

Monday

Complete three rounds for time of:
20 Burpee pull-ups
20 Front squat at 155 / 105 lbs
20 Games standard box jump, 24″ / 20″

20 min cap
For the Burpee pull-ups, bar should be about 6″ above max reach.

Post time to comments.


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Ashley

Saturday

Complete three rounds for time of:
25 Thrusters at 95 / 65 lbs
25 Toes to bar

20 min cap

Post time to comments.


IMG_4264-2
Congratulations to Taylor on her first Muscle-Up!!!

Friday

Complete as many reps in 12 min of:
15 Snatches at 75 / 55 lbs
15 Box Jumps, 24″ / 20″
15 Snatches at 95 / 65 lbs
15 Box Jumps, 24″ / 20″
15 Snatches at 115 / 80 lbs
15 Box Jumps, 24″ / 20″
15 Snatches at 135 / 95 lbs
15 Box Jumps, 24″ / 20″

In remaining time, complete as many snatches at 155 / 105 lbs as possible.

Post total reps to comments.


New Year 2015 formed from sparking digits over black background
Happy New Year everyone!!

Wednesday

“Annie”

50-40-30-20-10 rep rounds for time of:
Double-unders
Sit-ups

Post time to comments.



WOD demo



New Year’s Schedule

Today we will not have the 4:30, 5:30, 6:30 pm classes
Closed Tomorrow

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CrossFit Lafayette

Forging Elite Fitness