Tuesday

Complete three rounds for time of:
30 Calorie Row
20 Power Cleans at 95 / 65 lbs
10 Overhead squat at 95 / 65 lbs
5 Strict Handstand push-ups

Post time to comments.


IMG_6378

Monday

Complete two rounds for time of:
400m Run
26 Hand Release Push ups
400m Run
26 Kettlebell swing at 55 / 35 lbs
400m Run
26 Sit-Ups
400m Run
26 Hip Extensions
400m Run
26 Double-Unders
400m Run
26 Box Jumps, 24″ / 20″ inch box

Time cap to be determined by coach.

Post time to comments.


IMG_6329-2

Saturday

Complete five rounds for time of:
10 Handstand Push ups
10 Ring Dips
10 Push ups
300 Meter Row

Post time to comments.


IMG_6343-2
Sarah in Alaska

Friday

30-20-10 reps for time of:
Dead Lift at 185 / 135 lbs
Wall Ball at 20 / 14 lbs
Handstand walking for feet

black = 30 / 20 lbs
20 min cap

Post time to comments.


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David, b., and Joe

Thursday

Deadlift 3-3-3-3-3 reps.

Post loads to comments.


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Tyrus

Wednesday

Mind Eraser

Complete as many rounds as possible in 20 min of:
7 Power Cleans 135 / 95 lbs
7 Burpees
200 Meter Run

Post rounds to comments.


_DSF3278

Tuesday

Heartbreak Kid

Complete three rounds for time of:
10 Front Squats at 185 / 135 lbs
20 Chest to bar pull-ups
50 Double Unders

20 min cap

Post time to comments.


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Wesley at elevation 12,840 feet

Monday

For time:
1 mile Run
21 Kettlebell swing at 70 / 55 lbs
21 Goblet Squats at 70 / 55 lbs
800 Meter Run
15 Kettlebell swing at 70 / 55 lbs
15 Goblet Squats at 70 / 55 lbs
400 Meter Run
9 Kettlebell swing at 70 / 55 lbs
9 Goblet Squats at 70 / 55 lbs

Post time to comments.


_DSF3280
Josh



Attention All CrossFit Lafayette Members:

Beginning today,
April 13th- May13th,
We will be hosting a 30-DAY PALEO CHALLENGE Competition!!!

Everyone is invited to participate.

Areas of Progress to be measured:
1. Body Fat % (body composition)
2. Total Weight Loss (weight)
3. Waist Line (current waist size) measurement
4. Percentage or Number of cheat meals. (level of commitment)

$30 per participant. (Goes toward prize money)

Requirements:
1. Registration Deadline – Today @ 5PM
2. Body weight and Body Fat percentages will be measured criteria. Each participant has until Registration Deadline to obtain these figures At the gym.
3. Partner will be assigned in Monday April 6th. When You Cheat or If You Cheat you are responsible for letting your partner know. This will be recorded on the white board. HONOR SYSTEM just like counting your reps in a wod.
4. For further questions and details contact Andre Sun Chee Fore or Brandon Delafosse

Saturday

Hurricane

Complete three rounds for time of:
800 Meter Run
21 Power Clean at 155 / 105 lbs

Post time to comments.


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David



Attention All CrossFit Lafayette Members:

Beginning THIS MONDAY,
April 13th- May13th,
We will be hosting a 30-DAY PALEO CHALLENGE Competition!!!

Everyone is invited to participate.

Areas of Progress to be measured:
1. Body Fat % (body composition)
2. Total Weight Loss (weight)
3. Waist Line (current waist size) measurement
4. Percentage or Number of cheat meals. (level of commitment)

$30 per participant. (Goes toward prize money)

Requirements:
1. Registration Deadline – April 13th, 2015 @ 5PM
2. Body weight and Body Fat percentages will be measured criteria. Each participant has until Registration Deadline to obtain these figures At the gym.
3. Partner will be assigned in Monday April 6th. When You Cheat or If You Cheat you are responsible for letting your partner know. This will be recorded on the white board. HONOR SYSTEM just like counting your reps in a wod.
4. For further questions and details contact Andre Sun Chee Fore or Brandon Delafosse

Friday

For time:
200 Double unders
Then four rounds of:
5 Muscle-ups
10 Front Squats at 155 / 105 lbs
15 Handstand push-ups
20 Burpees

Post time to comments.


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Tanya

Thursday

Overhead squat 5-5-5-5-5 reps

Post loads to comments.


_DSF3297
Kettlebell class with b.



**Attention**

12:15 PM class is cancelled today.

Wednesday

Complete seven rounds for time of:
7 Chest to bar pull-ups
7 Burpees
7 Power Clean at 155 / 105 lbs

20 min cap

Post time to comments.


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Malika

Tuesday

21-15-9 rep rounds for time of:
Deadlift at 275 / 185 lbs
Game standard Box Jump, 30″ / 24″ box

Black = 315 / 225 lbs

Post time to comments.



WOD demo

Monday

“Nasty Girls”

Complete three rounds for time of:
50 Air Squats
7 Muscle ups
10 Hang power clean at 135 / 95 lbs

20 min cap

Post time to comments.



WOD demo

Saturday

Partner WOD

For time:
21 Thrusters 115 / 75 lbs
21 Pull-ups
21 Thrusters 115 / 75 lbs
21 Pull-ups
15 Thrusters 115 / 75 lbs
15 Pull-ups
15 Thrusters 115 / 75 lbs
15 Pull-ups
9 Thrusters 115 / 75 lbs
9 Pull-ups
9 Thrusters 115 / 75 lbs
9 Pull-ups

Partner A does 21 thrusters and 21 pull-ups. Partner B then does the same thing. Partner A does 15 thrusters and 15 pull-ups. Partner B does the same. ect ect

Post time to comments.


IMG_5988-2

Good Friday

Complete three rounds for time of:
30 Wall Ball at 20 / 14 lbs
30 Pull ups
400 Meter run

Black = 30 / 20 lb ball
20 min cap

Post time to comments.


IMG_5972

Thursday

Jerk 3-3-3-3-3 reps

Post loads to comments.



CrossFit Games Update Show, March 31

Wednesday

Complete as many rounds as possible in 15 min of:
3-6-9-12-15-18-21-24-27
Handstand push up
Hang squat clean at 115 / 75 lbs

Post total reps to comments.



CrossFit Games Update: March 30, 2015

Tuesday

Complete five rounds for time of:
6 Dead lift at 315 / 225 lbs
9 Box Jump, 30″ / 24″
12 Toes to bar

20 min cap

Post time to comments.


Screen Shot 2015-03-31 at 12.28.01 AM copy

Congratulations to CrossFit Lafayette on taking first place in Lafayette!! We are so proud of everyone who participated!!

Monday

For time:
800 Meter run
50 Chest to bar pull-ups
50 Burpees
800 Meter run

20 min cap

Post rounds to comments.


IMG_5816-2
Thea and Brandon

Saturday

Complete three rounds for time of:
3 Power Cleans, 245/165
6 Bar Muscle ups
12 Deadlift 245/165
15 Chest to bar pull ups

rest 1 minute between rounds

Post time to comments.


10609475_10104410199446985_338550979057918574_n
Cory

Friday

Workout 15.5

27-21-15-9 rep rounds for time of:
Calorie row
Thruster at 95 / 65 lbs

Post time to comments.



Open Workout 15.5 Standards

Thursday

Make up day

Do a workout that you may have missed this week.

Post score to comments.


IMG_5805-2

Wednesday

Complete three rounds for time of:
6 1-arm Dumbbell or Kettlebell Snatch (3 each side)
6 Muscle ups

Black = 100 / 70 lbs

Post weight used and time to comments.



CrossFit Games Update: March 24, 2015

Tuesday

For time:
21-15-9:
Thruster at 95 / 65 lbs
Box Jumps, 24″ / 20″ box

Rest the time taken to complete the first workout, then:

21-15-9:
Calorie Row
Bar Facing Burpees

Post total time of both workouts including rest to comments.


IMG_5785-2

Monday

Complete three rounds for time of:
400 Meter run
21 Kettlebell swing at 55 / 35 lbs
21 Goblet squat at 55 / 35 lbs

20 min cap

Post time to comments.



Inside the Leaderboard: March 20, 2015

Saturday 

Complete three rounds for time of:
10 Chest to bar Pull ups
10 Front Squats at 165 / 115 lbs
10 Burpees

Post time to comments.



CrossFit Open Workout 15.4 Tips & Strategy

Friday

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans at 185 / 125 lbs
6 handstand push-ups
3 cleans at 185 / 125 lbs
9 handstand push-ups
3 cleans at 185 / 125 lbs
12 handstand push-ups
6 cleans at 185 / 125 lbs
15 handstand push-ups
6 cleans at 185 / 125 lbs
18 handstand push-ups
6 cleans at 185 / 125 lbs
21 handstand push-ups
9 cleans at 185 / 125 lbs

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Post total reps to comments.



Open Workout 15.4 Standards

Thursday

Front squat 5-5-5-5-5 reps.

Post loads to comments.



CrossFit Games Update: March 18, 2015

Wednesday

For Time:
10 Power Cleans at 135 / 95 lbs
2 Bar Muscle ups
8 Power Cleans at 155 / 105 lbs
4 Bar Muscle ups
6 Power Cleans at 185 / 135 lbs
6 Bar Muscle ups
4 Power Cleans at 205 / 145 lbs
8 Bar Muscle ups
2 Power Cleans at 225 / 155 lbs
10 Bar Muscle ups

20 min cap

Post time to comments.



CrossFit Games Update: March 17, 2015

Tuesday

For time:
50 Calorie Row
50 Games standard Box Jump, 24″ / 20″ box
25 Power clean at 135 / 95 lbs
25 Lateral bar Burpees

20 min cap

Post time to comments.


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Sammy V

Monday

Complete three rounds for time of:
20 Jerks at 135 / 95 lbs
25 Sit-ups
30 Deadlift at 135 / 95 lbs

20 min cap
Black = GHD sit-ups

Post time to comments.


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Josh

Saturday

Complete three rounds for time of:
21 Box Jumps, 24″ / 20″ box
15 Bar Facing Burpees
9 Squat Cleans at 135 / 95 lbs

Post time to comments.


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David

Friday

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball at 20 / 14 lbs 10′ / 9′ target
100 double-unders

Post total reps to comments.



Movement standards

Thursday

Thruster 3-3-3-3-3 reps.

Post loads to comments.



CrossFit Games Update: March 11, 2015

Wednesday

“Amanda”
9-7-5 rep rounds for time of:
Muscle ups
Squat Snatches at 135 / 95 lbs

15 min cap

Post time to comments.


_DSF3197

Tuesday

Complete as many rounds as possible in 12 min of:
2-4-6-8-10-12-14-16-18 ect ect
Power clean at 135 / 95 lbs
Box jump over at 24″ / 20″ box

Post total reps to comments.


_DSF3206
Anna

Monday

Complete as many rounds as possible in 3 min of:
4 Burpees Box Jump Overs, 24″ / 20″ Box
4 Double Kettlebell thrusters at 70 / 55 lbs

Rest 3 min

Complete ass many rounds as possible in 3 min of:
Row for Calories

Rest 5 min

Complete as many rounds as possible in 3 min of:
4 Burpees Box Jump Overs, 24″ / 20″ Box
4 Double Kettlebell thrusters at 70 / 55 lbs

Rest 3 min

Complete as many rounds as possible in 3 min of:
Row for Calories

For the thrusters, hands must be below chin when squatting.

Post total reps to comments.


IMG_5404
Dustin

Saturday

Complete three rounds for time of:
20 Sit-ups
15 Hang Power Cleans at 135 / 95 lbs
10 1-arm Dumbbell or Kettlebell Snatch

Black = GHD sit-ups and 100 / 70 lb snatch

Post time to comments.


_DSF3224

Friday

Workout 15.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:
10 Overhead squats at 95 / 65 lb
10 Chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:
12 Overhead squats at 95 / 65 lb
12 Chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:
14 Overhead squats at 95 / 65 lb
14 Chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Post rounds and reps completed to comments.



Crossfit Open Workout 15.2 Standards



***Attention***

There will be no morning classes today due to dangerous road conditions.

Thursday

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

Post loads to comments.


_DSF3204
Scott Fournier



***Attention***

Today there will not be 5:00 AM and 6:00 AM classes due to weather.

Wednesday

Complete six rounds for time of:
5 Overhead Squats at 135 / 95 lbs
30 Double unders
5 Box Jumps, 40″ / 30″ box
7 Wall-ball at 20 / 14 lbs

20 min cap

Post time to comments.



CrossFit Games Update: March 3, 2015

Tuesday

For max reps:
3 Minutes: Row for Calories
3 Minutes: Burpee Box Jump Overs, 20″ box
2 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs, 20″ box
1 Minute: Row for Calories
1 Minute: Burpee Box Jump Overs, 20″ box

Post total reps to comments.


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Amy, Amy, Tiffany, and Alicia

Monday

Complete as many rounds as possible in 15 min of:
30 Jumping Lunges
30 Kettlebell Swing at 55 / 35 lbs
30 Push-Ups

Post rounds to comments.


_DSF3174

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.


_DSF3188
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.


_DSF3154
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.


_DSF2886
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.


_DSF3092
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.


_DSF3083
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.


_DSF3086
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.


_DSF3132
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.


_DSF3074
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.


_DSF3013

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.


_DSF3016
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.


_DSF2992
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.


_DSF2965

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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